3-14-18

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Air Squats

Frankenstein Walks

Floor Sweeps

Tabata

Jump Rope

Air Squats

Good Mornings

Burpees

Metcon

Metcon (Time)

40-30-20-10

DUs *Scaled is 2x Singles

Wall Ball 20,14(30,16)

*5 Deadlifts 225,145(315,195)

(5 DL is after each set.)

40 DU. 30 DU. 20 DL. 10 DL

40 WB. 30 WB. 20 WB. 10 WB

5 DL. 5 DL. 5 DL. 5 DL

Reminder: Going forward the Ladies Wall Ball target is 9′ (the red line). This is for RX as well as RX+ and scaled