12-26-17

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

3 Sets

4 Shuttle Runs

5 Inch Worms

10 Bootstrapper Squats

~~~then~~~

Prepare to do 1 of the follwing

Metcons

Metcon (No Measure)

15 Min EMOM

Row 175m/150m

12 Slam Balls 35,30 (50,35)

16 Hang KBS 53,35

1 Min at each station.

Rest once reps are complete.

v1:40-/20r…Ski (Distance)

On the C2 SkiErg

(score is total meters)

v1:40-/20r…Bike (Distance)

On the C2 Bike

(score is total meters)

v1:40-/20r…Row (Distance)

On the C2 Rower

(score is total meters)