12-31-15

CrossFit ThunderDome – CrossFit

Warm-up

Row/Tabata (No Measure)

250m Row

Tabata

Air Squats

Burpees

Broad Jumps (across the gray)

Push Ups

Tabata

PVC Snatch Drops

PVC OHS

PVC Pass Through

Sit Ups

Metcon

Metcon (Weight)

6 Min EMOM-Kinda

2 Power Snatch

3 OHS

Suggested – 115,75

(Same Bar)

Metcon (Time)

~~~30 Sit Ups~~~

5 Rounds

7 Thruster 115,75(155,85)

7 HSPU

7 Hang Snatch

20 Heavy Rope

~~~30 Sit Ups~~~