8-4-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Tabata

Jumping Jacks

Good Mornings

Squat Holds

Air Squats

Push Ups

Handstand

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

5 Goblet Squats 53,35(70,44)

10 Alt KB Swings – Same

15 Wall Ball 20,16(30,20)

200m Run After even rounds

Metcon (No Measure)

Tabata

Candle Sticks

MB Twist

Or

MB V-Ups

MB Twist