11-20-15

Announcements

Matthew 1: 23

CrossFit ThunderDome – CrossFit

Warm-up

CF TD Run (No Measure)

2 Rounds

200m Run

10 Push ups

10 Sit Ups

10 Air Squats

10 Jumping Lunges

High Knees / Butt Kicks

Skill Work

15 Minutes skill work. i.e. Handstands, HS Walks, Kipping, DU, etc.

Metcon

Metcon (Time)

10-1

Push Press 115,75(155,95)

KB Snatch 53,35(70,44)

T2B

3 Burpees every 3 minutes