12-14-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jumping Jacks

Burpees

Air Squats

V-Ups

Tabata

Mountain Climbers

Frankenstein Walks

High Knees

Handstands

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

7 Thrusters 115,85

7 Slam Balls 50,35

4 BBJ 24,20

200m Run after even Rounds

Metcon (No Measure)

3 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 Sec Hollow Rock Hold

1 Min Rest