9-15-15

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

Weightlifting

Back Squat

Metcon

Metcon (Time)

30 Sit Ups

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4 Rounds

20 Wall Ball 20,16 (30,20)

15 SDHP 53,35 (70,53)

10 Pull Ups (C2B)

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30 Sit Ups