11-10-17

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 – Rounds and Reps)

15 Min 1+

Bear Complex 95,65(135,95)

HSPU (Deficit 45,35)

*1 Rope Climb/Scld 10 Ring Rows

200m Run after even rounds starting on Round 4

Only 1 rope climb each round

(or 10 ring rows for scaled)