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Saturday Mornings
Sunday
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2 Timothy 4: 1-8
CrossFit ThunderDome – CrossFit
Warm-up
CF TD (No Measure)
500m Row
2 Rounds
20 DU’s (60 Singles)
10 Push Ups
10 Sit Ups
10 Air Squats
10 Good Mornings
10 Lunges
Weightlifting
Back Squat (3×5)
Metcon
Metcon (Time)
15-12-9-6-3
Deadlifts 155,105(205,145)
SDHP 53,35(70,53)
Wall Ball 20,16(30,20)
200m Run after each round