7-11-16
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
Tabata
Row
Tabata
Jump Rope
Air Squats
Push Ups
V-Ups
Skill Work
Teach and work on types of Kipping pull ups
Metcon
Metcon (Time)
For Time
600-400-200m Run
3 Rounds
18 SDHP 53,35(70,44)
12 Goblet Squats
12 Pull Ups
Run before each round