3-16-16

CrossFit ThunderDome – CrossFit

Warm-up

Row/Tabata (No Measure)

250m Row

Tabata

Air Squats

Burpees

Broad Jumps (across the gray)

Push Ups

Tabata

PVC Snatch Drops

PVC OHS

PVC Pass Through

Sit Ups

Metcon

Metcon (Weight)

8 Min EMOM

3 Power Cleans

Increase weight as rounds go.

Try to work up close to your max.

Metcon (Time)

800 m Run

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3 Rounds

16 Wall Ball 20,16(30,20)

16 Goblet Lunges 53,35(70,53)

16 SDHP – Same

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800m Run