7-30-15

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

Skill Work

Rope climbing practice

31 Heroes WOD is Sat.

Not a must, but if you want to

register and support their cause

here is the website.

https://www.31heroes.com/register-for-31heroes-2015/

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Box Jumps 24,20

5 Hang Snatch 95,65

5 BFBs

10 KB Hang Snatch 53,35