9-1-17

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds 45/10

Row / AB

Air Squats

Handstand Walk/Hold

To the clock. Work for 45 secs then rest for 10.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 C&J 155,105(215,165)

10 KB Swings 53,35(80,53)

10 SBHP

200m Run

*Heavy Day