12-18-14

Main – CrossFit

Warm-up

ThunderDome (No Measure)

200m Run

2 Rounds

15 Singles Left Leg

15 Singles Rgt Leg

15 Alternating Legs

20 Mountain Climbers

10 Push Ups

10 V-Ups

2 Sampson Stretches (15 Sec Hold)

Weightlifting

Bench Press

Metcon

Metcon (Time)

3 RFT

1-20, 2-12, 3-6

Deadlift 155,105

Push Press 155,105

Goblet Squat 70,53

Plate Push Ups