12-22-15

CrossFit ThunderDome – CrossFit

Warm-up

CFT PassThrough (No Measure)

2 Rounds

25 Single L, R, & Alternating

20 Jumping Jacks

10 Push Ups

10 Sit Ups

10 Broad Jumps (Board to Board)

10 Pass Throughs w/PVC

10 OHS -PVC

Metcon

Metcon (Time)

3 RFT

5 Deadlifts 225,125(315,185)

10 Slam Ball Wall Ball 35,30(50,35)

15 SDHP 53,35(70,53)

20 KB Swing 53,35(70,53)

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400m Row

Metcon (No Measure)

4 Rounds

5 Evil Wheels @ Deadlift weight

20 Sit Ups