8-17-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jumping Jacks

Squat Holds

Air Squats

Sit ups

Tabata

Mountain Climbers

Lunges

Push Ups

Handstands

Snatch Warm Up

15 Down & Ups

. 15 Elbows High & Out

. 15 Snatch Drops

Weightlifting

Snatch (4-4-3-3-2-2-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Deadlifts 205,145(295,195)

5 HSPU *Scaled 2 WW

5 Pull Ups (Strict)

20 Heavy Rope