8-11-16

CrossFit ThunderDome – CrossFit

Warm-up

Tabata HS (No Measure)

Tabata

Jump Rope

Squat Holds

Air Squats

Handstand

Tabata

Jump Rope

Sit Ups

Push Ups

Handstand

Skill Work

DU practice

Metcon

Metcon (Time)

600,400,200m Run

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4 Rounds

10 SB V-Ups

10 SB Thrusters 35,30(50,35)

10 Pull Ups (C2B)

15 DUs *Scaled is 45 Singles

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400m Row

Run 600 after round 1

400 after round 2

200 after round 3

Row 400 after round 4