12-2-15

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

Skill Work

Handstand & HSW Progression

Metcon

Metcon (Time)

3 RFT

400m Run

20 KB Swing 53,35(70,53)

12 Pull Ups (C2B)

6 HSPU