7-15-15

CrossFit ThunderDome – CrossFit

Warm-up

Burpee (No Measure)

5 rounds

5 Burpees

5 Jumping Jacks

5 Air Squats

Run Forward Across

Return Running Backwards

Metcon

Metcon (Time)

Chipper

600m Run

15 HSPU

15 TNG Squat Cleans 95,65

15 SDHP 53,35

400m Run

20 Hang Snatch 95,65

20 Goblet Squat 53,35

20 Thrusters 95,65

200m Run

25 Alt KB Swing 53,35

25 OH Plate Lunges 45,25

25 Push Press

Metcon (No Measure)

Core Work

10-1

Floor Whipers

V-Ups