12-17-18

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Squat Holds

Air Squats

Push Ups

Tabata

Jump Rope

Burpees

Mountain Climbers

Handstands

Weightlifting

Strict Press (3 Reps every 75 Seconds -5 Rounds )

From the ground. At around 75-80% on 1RM

Metcon

Metcon (Time)

7 Rounds

5 Deadlifts 225,145(275,185)

7 HSPU (Deficit)

Metcon (Time)

8-6-4-2

Shuttle Runs

Roll Ups