3-18-16

CrossFit ThunderDome – CrossFit

Warm-up

Tabata P (No Measure)

Tabata

Jump Rope

Mountain Climbers

Pistols

Push Ups

Tabata

Jumping Jacks

Good Mornings

Pistols

Hand Stands

Skill Work

Practice and work on any gymnastic movements. ie Handstand, Kipping HSPU, DUs, Ring Dips, etc.

Metcon

Metcon (Time)

Chipper

800m Run

25 KB Swings 53,35(80,53)

25 Deadlifts 115,75(155,105)

25 Goblet Squats -Same

50 DUs **125 Singles**

25 Back Squats –Same

25 Pull Ups (C2B)

10 Snatch -Same

500m Row

(30 min cut off)