12-16-15

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

Metcon

Metcon (Weight)

8 Min EMOM

5 Back Squat

6 Air Squats

Sugg 135,95

Metcon (Time)

15-12-9-6-3

Thrusters 95,65(135,95)

Plate Push Ups (Decline)

Pull Ups (C2B)

Metcon (No Measure)

TABATA #1

GHD -Sit Up / Back Extension

TABATA #2

Sit Ups