10-30-17

CrossFit ThunderDome – CrossFit

Warm-up

CFTD Typical (No Measure)

Tabata

Jumping Jacks

Squat Holds

Air Squats

Push Ups

Tabata

Jumping Jacks

Burpees

Lunges

Handstands

Metcon

Metcon (AMRAP – Reps)

8 Min EMOM for AMRAP

5 Burpees

TNG GTOH 135,95

Score is total GTOH reps

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

8 Front Sqts 115,75 (155,105)

10 Box Jumps 24,20

12 Alt KB Swings 53,35(70,44)