12-11-17

CrossFit ThunderDome – CrossFit

Warm-up

CFTD Typical (No Measure)

Tabata

Jumping Jacks

Squat Holds

Air Squats

Push Ups

Tabata

Jumping Jacks

Burpees

Lunges

Handstands

Metcon

Metcon (Weight)

8 Min EMOM

6 Back Squats

6 Air Squats

Rec.- 155,105

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Deadlifts 185,115(275,175)

8 Hang KBS 53,35(70,44)

10 SDHP

20 DUs after even Rounds (30)

*Scaled 50 Singles