12-23-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

As a group

2 Rounds

20 Jumping Jacks

5 Burpees

10 Air Squats

10 Lunges

10 Push Ups

10 V-Ups

Metcon

Metcon (Time)

3 RFT

15 Thrusters 95,65

15 Pull Ups

250m Row

Metcon (No Measure)

3 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 Sec Hollow Rock Hold

1 Min Rest