3-3-16

CrossFit ThunderDome – CrossFit

Warm-up

TD Tabata (No Measure)

Tabata

Jumping Jacks

Jump Rope

Push Ups

Sit Ups

Tabata

Burpees

Hand Stands

Sit Ups

Air Squats

Weightlifting

Strict Press

3 Sets of 5 Reps @ Established weight

Each Week increase weight by 5lbs

Metcon (AMRAP – Rounds and Reps)

15 Min 1+

Hang Cleans 95,65(135,95)

Thrusters – Same

HSPU (Deficit)

200m Run after even rounds

Starting on round 4

Metcon