12-18-15

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

Metcon (Weight)

8 min EMOM

6 Bench Press

6 Dips

Metcon (Distance)

8 min EMOM

30 sec Row

30 sec Rest

Total distance

Metcon (Time)

Partner WOD

10 Burpees (x2)

100 DU’s – 250 Singles

30 Hang Snatch 115,75

30 Front Squats 115,75

200m Run (x2)

40 Plate Push Ups

40 OHPL 45,25

200m Run (x2)

50 Alt KB Swing 53,35

50 Goblet Squats 53,35

100 DU’s – 250 Singles

10 Burpees (x2)