10-5-16

CrossFit ThunderDome – CrossFit

Warm-up

Tabata HS (No Measure)

Tabata

Jump Rope

Squat Holds

Air Squats

Handstand

Tabata

Jump Rope

Sit Ups

Push Ups

Handstand

Metcon

The Ben Rogers (Time)

For Time

800m Run

50 Hang Cleans 115,75

600m Run

30 Hang Cleans 155,105

400m Run

10 Hang Cleans 185,125

Metcon (No Measure)

3 Rounds

10 Hollow Rock

10 V-Ups

10 Tuck Ups

10 Sec. Hollow Rock Hold

1 Min Rest