11-16-18

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jumping Jacks

Squat Holds

Air Squats

Handstands

Tabata

Jumping Jacks

Push Ups

Burpees

Handstands

Weightlifting

Bent Over Row (6 min EMOM 5 Curl Grip x 5 Wide rip)

Curl Grip Row are pull to the belly. Wide Grip Rows are pulled to the chest.

Metcon

Metcon (Time)

3 RFT

400m Run

15 KB Swings 53,35(80,53)

12 Thrusters 95,65(115,85)

10 K2E (T2B)