7-29-15

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 (5)

400m Run

5 KB Complex 53,35

10 Thrusters 95,65

15 Wall Ball 20,16

(RX+ < 22 Minutes)