3-13-17

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Squat Holds

Air Squats

Handstands

Tabata

Jump Rope

Burpees

Push Ups

Handstands

Metcon

Metcon (Weight)

8 Min EMOM

6 Back Squat

6 Air Squats

Rec 135,95

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Deadlifts 155,105(225,135)

8 Hang KBS 53,35(70,44)

10 SDHP

20 DUs after even Rounds (30)

*Scaled 50 Singles

(12-5-16)