12-15-15

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

500m Row (Time)

Max Effort 500m Row

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 BBJ 24,20(30,24)

10 Hang Clean 115,75(135,95)

10 Push Press – Same

20 DUs / 50 Singles