5-10-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Tabata

Jump Rope

Squat Holds

Air Squats

Jump Rope

Push Ups

Hand Stands

Weightlifting

Clean and Jerk (3,3,3,3,2,2,2,2,1,1)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min 1+

Deadlift 255,175(315,215)

KB Swing 53,35(80,53)

SB Thrusters 35,30(50,35)

200m Run after even rounds

(Starting after round 4)