9-18-15

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

6 Hang Cleans

5 Push Press

4 Plate Push Ups

Sugg. 115,75

Metcon (Time)

3 RFT

400m Run

5 KB Complex 53,35

10 Handstand PU

10 Hang Snatch 115,75