11-25-15

Announcements

Acts 20: 22-24

CrossFit ThunderDome – CrossFit

Warm-up

CFTD – 1 (No Measure)

200m Run / 250m Row

3 Rounds

5 Burpees

10 Push Ups

10 Sit Ups

15 Air Squats

10 PVC Pass Through

Skill Work

Handstand Work and Kipping Practice

Metcon

Metcon (Time)

4 RFT

5 SCT 115,75(155,95)

10 Pull Ups (C2B)

10 Wall Ball 20,16(30,20)

25 DUs – 60 Singles

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500m Row