4-10-17

CrossFit ThunderDome – CrossFit

Warm-up

Tabata HS (No Measure)

500m Row

Tabata

Mountain Climbers

Push Ups

Sit Ups

Hand Stands

Tabata

Jumping Jacks

Broad Jumps

Push Ups

Hand Stands

Metcon

Metcon (Time)

30 Sit Ups

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4 Rounds

10 Hang Snatch 95,65(115,85)

10 Ring Dips(15)

2 Rope Climbs (3)

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30 Sit Ups

Scaled Rope Climbs will be

12 Strict Chin Ups (not pull ups)

Chin Ups are with opposite hand grip than that of a pull up