11-19-18

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Metcon

Metcon (No Measure)

9 Min EMOM

Switch Every minute

1. 12 Bent over Rows

2. 12 Horizontal Rows

3. 12 Rear Band Flies

Metcon (Time)

21-15-9

P-Cleans 155,105(185,125)

Box Dips (Ring Dips)

DUs (x2)