11-23-15

Announcements

Romans 12: 1-5

CrossFit ThunderDome – CrossFit

Warm-up

(No Measure)

Group Warm Up

Metcon

Metcon (Weight)

8 Min EMOM

6 Bench Press

6 Box Dips

Rec. 185,85

Metcon (Distance)

8 Min EMOM

Row 30 Seconds

Rest 30 Seconds

For Total Distance

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

12 Alt KB Swing 53,35

12 Air Squats

12 Sit Ups