6/13/19

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds Not for time

10 calories bike or rower

10 air squats

5 burpees

10 Minutes stretching (Optional)

Metcon

Metcon (No Measure)

8 min EMOM

8 T2B

*T2B practice. Does not have to be unbroken. Work on touching the bar.*

Metcon

Metcon (AMRAP – Reps)

Row Tabata (4 min)

Air Bike Tabata (4 min)

Burpee Tabata (4 min)

Each movement: 20 seconds sprints followed by 10 seconds of rest, for 4 minutes. Movements can be completed in any order but the whole 4-min tabata must be completed before moving to the next movement. 1 minute rest between movements. Rep score is total calories plus burpees.