3-7-16

CrossFit ThunderDome – CrossFit

Warm-up

TD Tabata (No Measure)

Tabata

Jumping Jacks

Jump Rope

Push Ups

Sit Ups

Tabata

Burpees

Hand Stands

Sit Ups

Air Squats

Metcon

Metcon (Weight)

8 Min EMOM

4 Deadlifts

Increase weight as you go

Your score is your weight on last round

RX is all 4 reps on all rounds

Metcon (Time)

~~~~800m Run~~~~

4 Rounds

15 Wall Ball 20,16 (30,20)

15 SDHP 53,35 (80,53)

15 KB Swing – Same

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~~~~500m Row~~~~