9-21-18

CrossFit ThunderDome – CrossFit

Warm-up

Tabata HS (No Measure)

Tabata

Jump Rope

Squat Holds

Air Squats

Handstand

Tabata

Jump Rope

Sit Ups

Push Ups

Handstand

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 GTOH 75,45(85,55)

5 Pull Ups (3 MU)

10 DUs (25 DUs)

No Bands on pull ups. Anyone needing to scale this movement will do jumping pull ups. Ask the coach for assistance.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups