10-16-15

Announcements

Ephesians 6:18-20

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 (AMRAP – Rounds)

6 Min AMRAP-Kinda

12 Alt KB Swing 53,35

~~~~~~~~~~~~

4 Trucker Squats 45,25

4 Plate PU

Scoring: Rounds completed

12 total Rounds

Metcon (Time)

40 DU’s-100 Singles

6-1-6

Wall Ball 20,16(30,20)

SDHP 53,35(70,53)

HSPU (Deficit)

~~~~30 Sit Ups~~~~