11-12-18

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

30 Cal Air Bike

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2 Rounds

20 Jumping Jacks

20 Air Squats

10 Burpees

Weightlifting

Strict Press (8×5 on the clock with 2 Second hold at the top)

Metcon

Metcon (AMRAP – Reps)

14 Min AMRAP

2 Rounds

12 C&J 135,95 (155,105)

12 Back Squats

5 BFB

300m Row / 600m AB

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Max Wall Balls 20,14(30,20)

Score is total number of Wall Balls