12-30-15

CrossFit ThunderDome – CrossFit

Warm-up

Row/Tabata (No Measure)

Row 500m

Tabata

Push Ups

Sit Ups

Jumping Jacks

Air Squats

Tabata

Mountain Climbers

Push Ups

Sit Ups

Air Squats

Metcon

Metcon (Weight)

8 Min EMOM

5 Strict Press

5 Plate Push Ups

No Push Press

Metcon (Time)

21-15-9

Back Squats 135,85(175,115)

Goblet Lunges 53,35(70,53)

~~400m Run after each set~~