8-14-15

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

15 minutes of non weighted skill work.

i.e. Kipping, handstands, L-sit

Metcon

Metcon (Time)

For Time

1 Mile Run

3 Rounds

10 Deadlift 185,125(225,145)

10 Pull Ups(C2B)

15 V-Ups

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500m Row

RX+ must be under 20 minutes