3-2-16

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

Skill Work

Double Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 KB Squats 53,35(70,44)

10 Alt KB Swing – Same

15 Wall Ball 20,16(30,20)

RX-30 DUs after the even Rounds

Scaled-***75 Singles*** after even Rds

Metcon (No Measure)

Tabata

MB Twist

Plank Jacks

MB V-Ups

MB Flutter KIcks