12-16-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Squat Holds

Air Squats

Good Mornings

Tabata

Jump Rope

Burpees

Push Ups

Hand Stands

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min EMOM

5 C&J 135,95

20 DUs

Metcon (Time)

800-600-400-200

21 15 9

Goblet Squats 53,35(70,44)

Alt KB Swings