12-12-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jumping Jacks

Good Mornings

Burpees

Handstands

Tabata

Mountain Climbers

Air Squats

Push Ups

Sit Ups

Warm-up (No Measure)

3 Rounds

10 Tuck Jumps

30 Sec Max Speed Row

(Transition AFAP)

Run in heats or with

Approx 45 Secs rest between rounds.

Metcon

Metcon (Time)

4 Rounds (5)

12 Deadlifts 135,85(155,105)

9 Hang Cleans

6 STOH

20 Air Squats