10-10-14

Main – CrossFit

Warm-up

CF Thunderdome Jumps (No Measure)

200m Run

2 Rounds

20 DUs – 50 Singles

10 Strict Full Range Push Ups

10 V-Ups

10 Air Squats

10 Board to Board Broad Jumps

10 Jumping Jacks

Skill Work

Handstands & L-Sits

Total of 120 Sec holds of each

Metcon

Metcon (Time)

3 RFT

400m Run

10 Hang Cleans 115,75

10 Push Press 115,75

10 Goblet Squats 53,35