11-27-17

CrossFit ThunderDome – CrossFit

Warm-up

CFTD Typical (No Measure)

Tabata

Jump Rope

Squat Holds

Air Squats

Push Ups

Tabata

Jump Rope

Burpees

Lunges

Handstands

Metcon

Metcon (Time)

4 Rounds

12 Deadlifts 155,105(205,145)

12 Box Jump Overs 24,20

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

Metcon (AMRAP – Reps)

Tabata

Air Squats

*Score is your lowest rep count out of all eight rounds.

Metcon (AMRAP – Reps)

Tabata

Sit Ups

*Score is your lowest rep count out of all eight rounds.