6-23-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Squat Holds

Air Squats

Good Mornings

Push Ups

Hand Stands

400m Run

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Snatch 135,85(155,105)

15 Wall Ball 20,16(30,20)

200m Run

Metcon (No Measure)

Core Work

21-15-9

GHD or Candlesticks

KB Side Raises (each side)