3-9-16

CrossFit ThunderDome – CrossFit

Warm-up

TD Tabata (No Measure)

Tabata

Jumping Jacks

Push Ups

Sit Ups

Air Squats

Tabata

Mountain Climbers

Broad Jumps (across the gray)

Burpees

Sit Ups

Metcon

Metcon (Distance)

12 Min Partner WOD

1 Person Rowing

1 Person GHD Sit Ups

**Scaled=V-Ups**

Each GHD Sit up = 10m

Distance on Rower + Sit Up Score

Metcon (AMRAP – Reps)

12 Min Partner WOD

1 Person BBJ 24,20

1 Person Hang Cleans/Push Press

1st 6 Mins / 2nd 6 Mins

115,75 (155,95)

Switch after 5 BBJ

Each BBJ = 2 Reps

Total Reps added together = score