12-13-18

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

See Demo video

https://youtu.be/rJKUfAZxfPI

Metcon

Metcon (5 Rounds for time)

Every 3:00 for 5 Rounds (15:00)

10 Toes to Bar

20 Goblet Squats

30 Russian KBS

RX: 53/35

Record each rounds time

Metcon (No Measure)

4 Sets

10 Half Kneeling Palloff Press

12 DB or KB Bent over Rows

10 KB Upright Rows