11-9-15

Announcements

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