1-16-17

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jumping Jacks

Squat Holds

Air Squats

Good Mornings

Tabata

Mountain Climbers

Burpees

Broad Jumps

Push Ups

Metcon

EMOM Squats (Weight)

8 Min EMOM

6 Back Squats

6 Air Squats

Metcon (Time)

4 Rounds

12 Ring Dips

9 Plate Push Ups

6 C&J 155,105

3 Plate Burpees

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400m Row

Burpees will be on a 25# plate

Scaled Ring Dips are with a box or between 2 boxes