5-19-17

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Row

Air Squats

Inch Worm

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

200m Run

1 Rope Climbs

( RX+ Leg less)

Scaled Rope Climbs is

10 Chin Ups

Metcon (AMRAP – Rounds)

10 Min EMOM

Row 200m/175m

Score is how many rounds the distance was obtained within the minute

Metcon (Weight)

10 Min EMOM

5 C&J

Rec 135,95