07-27-15

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 (kinda)

10 Russian KB swing – On the minute

10 Alt KB Swing – On the half minute

Metcon (Time)

For Time:

30 Deadlifts 225,155

200m Run

30 Goblet Squats 53,35

15 Burpees

30 SDHP 53,35

200m Run

30 Goblet Lunges 53,35

15 Burpees

RX+

30 Back Squat 135,85

200m Run

(((RX+ is < 15 min)))