8-16-18

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jumping Jacks

Squat Holds

Good Mornings

Frankenstein Walks

Tabata

Jumping Jacks

Air Squats

Push Ups

Handstands

Metcon

Metcon (AMRAP – Reps)

2 Min AMRAP

C&J 115,75 (145,105)

~~~~1 Min Rest~~~~

Max Effort Mile

~~~~NO REST~~~~

2 Min AMRAP

C&J 115,75(145,105)

Two scores

1 Total reps

2 Mile time

On the final AMRAP your time starts at your mile time.

If your mile time is 7:46 then your final 2 Min AMRAP is over at 9:46

1-Mile Run (Time)

Max Effort 1-Mile Run