8-18-18

CrossFit ThunderDome – CrossFit

Warm-up

CFTD Typical (No Measure)

Tabata

Jumping Jacks

Squat Holds

Air Squats

Push Ups

Tabata

Jumping Jacks

Burpees

Lunges

Handstands

Weightlifting

Bench Press (8-8 then 4×4 (4×4 is all at the same weight))

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

8 HSPU (Strict)

8 Box Jump Overs 24,20

8 KB Snatch 53,35(80,53)

RX HSPU is head to the turf. If you’re kipping then one mat is allowed. No mat allowed on RX+