8-15-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Good Mornings

Air Squats

Push Ups

Tabata

Jump Rope

Lunges

Push Ups

Handstand

Weightlifting

Metcon (Weight)

8 Min EMOM

6 Back Squats

6 Air Squats

Rec-135,95

Metcon

Metcon (Time)

4 RFT

12 Ring Dips

9 Plate Push Ups

6 C&J 155,105

3 Plate Burpees

On a 45# Plate