7-21-15

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 (Time)

4 RFT (5RFT)

400m Run

20 Alt KB Swing 53,35

15 Plate Push Ups

10 Pull Ups

RX+ = <20 Mins