10-30-15

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

Skill Work

GHD Sit Ups & DUs

Metcon

Metcon (Time)

4 RFT

5 Hang Snatch 95,65(135,95)

10 OHS – Same

10 HSPU (Deficit 45)

20 Heavy Rope M,F(30)