10-19-16

CrossFit ThunderDome – CrossFit

Warm-up

Tabata Basic (No Measure)

Tabata

Jumping Jacks

Squat Holds

Air Squats

Good Mornings

Tabata

Jumping Jacks

Lateral Lunges

Push Ups

Handstands

Metcon

Metcon (Time)

4 RFT

20 DUs / 50 Singles

10 Hang Snatch 115,85

Rope Climbs 2-2-1-1

Metcon (No Measure)

3 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 Sec Hollow Rock Hold

1 Min Rest