7-7-15

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)

Chipper

600m Run

25 Front Squats 115,75

25 Push Press 115,75

400m Run

30 Alt KB Swing 53,44

30 Plate Push Ups

200m Run

35 Goblet Squats 53,44

35 Hang Cleans 115,75

40 Sit Ups