1-8-16

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 (Time)

4 RFT

20 MB Sit Ups 20,16(30,20)

20 OH MB Lunges – Same

15 Wall Ball – Same

200m MB Run

5 Burpees if the MB is dropped either accidentally or intentionally.