11-17-15

Announcements

Hebrews Chapter 13: 1-3

CrossFit ThunderDome – CrossFit

Warm-up

(No Measure)

Group Warm Up

Metcon

Metcon (Weight)

8 Min EMOM

6 Deadlifts

Rec. 225,

Metcon (Time)

4 RFT

15 Wall Ball 20,16(30,20)

15 KB Swing 53,35(70,53)

10 SDHP – Same

20 Heavy Rope (25)