11-20-17

CrossFit ThunderDome – Location – CrossFit

Warm-up

CFTD Typical (No Measure)

Tabata

Jumping Jacks

Squat Holds

Air Squats

Push Ups

Tabata

Good Mornings

Pass Throughs

OH PVC Squats

Handstands

Metcon

Metcon (Time)

4 Rounds

10 Thrusters 95,65(135,95)

15 Box Dips (Ring Dips)

12 Pull Ups (C2B)

Metcon (No Measure)

3 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 Sec Hollow Rock Hold

1 Min Rest