11-3-15

Announcements

James 1: 19-27

CrossFit ThunderDome – CrossFit

Warm-up

1 (No Measure)

10 Minutes stretching

& Joint Mobility

5 Burpees added to each round

for each athlete not signed in

Group Warm Up

Metcon

Metcon (Time)

2 Rounds

500m Row

Max Effort

Slowest time is your score

Metcon (Time)

4 RFT

400m Run

10 T2B (15)

15 Box Steps-Left 24,20

15 Box Steps-Right (20 each)

25 Air Squats (30)