12-8-17

CrossFit ThunderDome – CrossFit

Warm-up

Tabata-Roxanne (No Measure)

Tabata

Good Mornings

Squat Holds

Air Squats

Handstands

Roxanne

Metcon

Metcon (Time)

4 Rounds

20 Hng Sntch

20 OHL 75,55(AB-95,75)

10 HSPU (Deficit)

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Cal on AB 22,18

Metcon (No Measure)

1 mile partner Med Ball run

** every time you drop the ball 5 snow burpees