11-14-17

CrossFit ThunderDome – CrossFit

Warm-up

CFTD Typical (No Measure)

Tabata

Jump Rope

Squat Holds

Air Squats

Push Ups

Tabata

Jump Rope

Burpees

Lunges

Handstands

Skill Work

DUs

Metcon

Metcon (Time)

10-1

Wall Ball 20,16(30,20)

KB Swings 53,35(80,53)

DUs (x2) **Singles x3**

8 Front Squats every 3 minutes through min 12

95,65(135,95)

If sub 12 Min, you will finish with 8 Front Squats