11-19-15

Announcements

1 Peter 4: 1-8

CrossFit ThunderDome – CrossFit

Warm-up

Burpee (No Measure)

5 rounds

5 Burpees

5 Jumping Jacks

5 Air Squats

Run Forward Across

Return Running Backwards

Weightlifting

Strict Press (3×5 +5)

3 Sets of 5 Reps @ Established weight

Each Week increase weight by 5lbs

Metcon

Metcon (Time)

600m Run

3 Rounds

5 KB Complex 53,35(70,53)

10 SBWB 35,30(50,35)

15 Box Jumps 24,20(30,24)

600m Run