10-29-15

Announcements

Psalms 1: 1-6

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 (No Measure)

8 Min EMOM

10 Plate Push Ups

15 Sit Ups

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Plate Burpees-25

5 Trucker Squats 45,25

10 Box Jumps 24,20

10 OH Plate Lunges 45,25