9-8-15

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

4 Deadlifts

3 TNG Squat Cleans

1 Split Jerk

Heavy

Recommended 185,115

Metcon (Time)

For Time

600m Run

21 Deadlifts 115,75(155,95)

21 Hang Cleans – Same

21 Wall Ball 20,16(30,20)

400m Run

15

200m Run

9