10-28-15

Announcements

1 Timothy 1: 14-17

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

Weightlifting

Strict Press (3×5)

3 Sets of 5 Reps @ Established weight

Each Week increase weight by 5lbs

Metcon

Metcon (Time)

10-1

Hang Cleans 115,75(155,95)

Push Press – Same

KB Snatch 53,35(70,44)

3 Burpees every 3 minutes