8-25-15

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

Metcon

Metcon (Weight)

8 Min EMOM

8 Deadlifts

2 TNG Squat Cleans

Sugg 135,85

Metcon (Time)

3 RFT

5 TNG SCT 115,75(155,95)

15 Goblet Squats 53,35(70,53)

15 Wall Ball 20,16(30,20)

25 DU’s – 75 Singles (40 DU’s)

Burpees & Worms (No Measure)

4 Rounds

5 Burpees

5 Inch Worms

5 Air Squats

Broad Jump Across

High Knees Back