3-8-16

CrossFit ThunderDome – CrossFit

Warm-up

MB TABATA (No Measure)

TABATA

MB Cleans

Sit Ups

Jumping Jacks

Burpees

TABATA

Push Ups

Sit Ups

Mountain Climbers

Jump Rope

Metcon

Metcon (Weight)

8 Min EMOM

6 Bench Press

6 Box Dips

Metcon (Distance)

8 Min EMOM

Row for Distance

30 Sec Max Effort

30 Sec Rest

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 SBWB 35,30 (50,35)

5 SCT 95,65 (135,95)

10 SB V-Ups-Same

20 DU’s **Scaled=50 Singles