7-20-15

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 (AMRAP – Rounds and Reps)

18 Min 1+

Deadlifts 115,75

Hang Cleans

Thrusters

200m Run on minutes 0,5,10,15

Metcon (No Measure)

TABATA

KB Twist

KB Hollow Rock

Side Raises – L

Side Raises – R