12-14-15

CrossFit ThunderDome – CrossFit

Warm-up

1 (No Measure)

10 Minutes stretching

& Joint Mobility

5 Burpees added to each round

for each athlete not signed in

Group Warm Up

Weightlifting

Strict Press (5,5,4,3,2,1)

Metcon

Metcon (Time)

3 Rounds

20 Wall Ball 20,16(30,20)

20 SDHP 53,35(70,53)

10 Deadlifts 185,125(225,155)

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500m Row