12-3-15

CrossFit ThunderDome – CrossFit

Warm-up

CFTD-3 (No Measure)

2 Rounds

20 Mountain Climbers

10 Good Mornings

10 Push Ups

10 Sit Ups

15 OHS w/PVC Pipe

High Knees / Lunges

Metcon

Metcon (AMRAP – Reps)

9 min EMOM

150m Row

20 Wall Ball 20,16

40 Seconds of DUs

RX=Listed weight, DUs, and all reps and rounds completed within the respective minute.

Score is lowest number of DUs completed between the 3 rounds.

Scaled score is lowest number of singles between the 3 rounds.

Metcon (AMRAP – Rounds and Reps)

15 Min 1+

Slam Ball Wall Ball 50,35

C&J 155,105

KB Snatch 70,44

200m Run after even # rounds

Metcon (No Measure)

TABATA

MB Twist

V-Ups

Plank Jax

MB Flutter Kicks