12-7-17

CrossFit ThunderDome – CrossFit

Warm-up

CFTD Typical (No Measure)

Tabata

Jumping Jacks

Squat Holds

Air Squats

Push Ups

Tabata

Jumping Jacks

Burpees

Lunges

Handstands

Metcon

Metcon (Weight)

8 Min EMOM

4 Deadlifts

Increase weight as rounds progress

Metcon (Time)

For Time

20 Burpees

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4 Rounds

15 Wall Ball 20,16(30,20)

15 SDHP 53,35(80,53)

15 KB Swing – Same

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400m Row