12-1-15

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 (No Measure)

9 Min EMOM

200m Row

15 PU/T2B

30 Air Squats

Metcon (Time)

Chipper

25 Thrusters 95,65(135,95)

25 Plate Push Ups (Declne)

25 Sit Ups

25 Box Jumps 24,20(30,24)

25 Back Squats

25 Sit Ups

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

25 Push Press

500m Row