7-13-15

CrossFit ThunderDome – CrossFit

Warm-up

1 (No Measure)

10 Minutes stretching

& Joint Mobility

5 Burpees added to each round

for each athlete not signed in

Group Warm Up

Metcon

Metcon (Weight)

8 Min EMOM

3 Deadlift

2 Power Clean

1 Front Squat

Rec. 185,105

(Heavy)

Metcon (AMRAP – Rounds and Reps)

13 Min 1+

Deadlift 135,95

Hang Clean – Same

Box Jumps 24,20

3 Burpees every 3 Minutes