12-8-15

CrossFit ThunderDome – CrossFit

Warm-up

1 (No Measure)

10 Minutes stretching

& Joint Mobility

5 Burpees added to each round

for each athlete not signed in

Group Warm Up

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

600m Run – Only at start

3 SCT 135,85(155,105)

6 C&J – Same

10 V-Ups

Rest 5 Minutes and Repeat

Score is your lowest Rounds & reps

between the two sets

CFTD Core (No Measure)

3 Rounds

20 Jumping Jacks

20 Mountain Climbers

10 MB Get Ups

10 Push Ups

10 Air Squats