11-2-15

Announcements

Hebrews 13: 5-8

CrossFit ThunderDome – CrossFit

Warm-up

CFTD – JJ (No Measure)

2 Rounds

20 Mountain Climbers

10 Push Ups

10 Sit ups

10 Air Squats

10 Broad Jumps

20 Jumping Jacks

Metcon

Metcon (Weight)

8 Min EMOM

5 Deadlifts

1 Power Clean

Sugg 225,145

Metcon (Time)

25 Sit Ups

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3 RFT

5 SCT 115,75(155,95)

10 SCWB 35,30(50,35)

20 Alt KB Swing 53,35(70,44)

20 Heavy Rope

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25 GHD SUs