12-20-17

CrossFit ThunderDome – CrossFit

Warm-up

Metcon

Metcon (Time)

4 Rounds

12 Ring Dips

9 Plate Push Ups

6 C&J 155,105

3 Plate Burpees

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400m Row

Burpees will be on a 25# plate

Scaled Ring Dips are with a box or between 2 boxes

Metcon (No Measure)

4 Rounds

Sprint Row 175m,150m

12 Ball Slams 50,35

16 Goblet Squats 53,35

Sprint Every movement.

Switch movements every min