4-11-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jumping Jacks

Mountain Climbers

Push Ups

Air Squats

Tabata

Burpees

Jumping Lunges

Air Squats

Sit Ups

Metcon

Metcon (Time)

50 DUs ***125 Singles

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5 Rounds

5 Deadlifts 185,125(275,175)

5 KB Complex 53,35(80,53)

5 BBJ 24,20

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400m Row

Metcon (No Measure)

Core Work

8-1

Evil Wheels

SB V-Ups

1/4 Murph (Time)

For Time

25 Pull Ups

50 Push Ups

75 Air Squats

800m Run

RX is with 20lb vest