3-21-17

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

2 Rounds

200m Run

10 MB Thruster

10 MB Get Ups

10 Wall Ball

5 Burpees

20 Battle Ropes

Weightlifting

Clean and Jerk (4×2 then 6×1)

Start at 70% and work up to 90%

Metcon

Metcon (Time)

800m Run

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3 Rounds

25 Wall Ball 20,16(30,20)

15 Hang Snatch 95,65(115,85)

10 OH Lunges