6-14-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Squat Jumps

Lunges

Sit Ups

Tabata

Jump Rope

Good Mornings

Air Squats

Push Ups

Weightlifting

Clean and Jerk (5-4-4-3-3-2-2-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 SBWB 50,35

10 Front Squats 115,75

10 Deadlifts – Same

15 DUs beginning of even minutes

***45 Singles***