9-23-16

CrossFit ThunderDome – CrossFit

Warm-up

Shldr Tabata (No Measure)

Tabata

Mountain Climbers

Bear Crawls

Crab Walks

Handstand

Tabata

Jumping Jacks

Squat Holds

Air Squats

Sampson Stretch 1st-L/2nd-R

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min 1+

SBWB 35,30(50,35)

KB Complex 53,35(70,44)

Bear Complex 95,65(135,95)

200m run after even rounds starting on round 4

Skill Work

Skill work for any remaining time