10-21-15

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)

Chipper

30 Sit Ups

10 SCT 95,65 (135,85)

10 Hang Snatch – Same

30 Plate Lunges 45,25 (Chest)

20 Plate Push Ups

30 Sit Ups

20 Plate Push Ups

30 Plate Lunges

10 Hang Snatch

10 SCT

30 Sit Ups

800m Row