3-17-16

CrossFit ThunderDome – CrossFit

Warm-up

Tabata-Roxanne (No Measure)

200m Run / 250m Row

Tabata

Push Ups

Sit Ups

Air Squats

Mountain Climbers

Roxanne

Weightlifting

Back Squat (5,4,3,2,1 Work your way up in weight. Heavy!!)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

6 HSPU

8 Hang Snatch 95,65(135,95)

10 OHS – Same

200m Run after even Rounds

Metcon (No Measure)

Tabata

X2

MB Sit Ups

MB Twist

X2

KB Side Raises L

KB Side Raises R