4-13-17

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

2 Rounds

20 Jumping Jacks

15 Air Squats

20 Mountain Climbers

10 Burpees

Metcon

Metcon (Weight)

Sally

Back Squats

Metcon (Time)

3 Rounds

400m Run

10 Deadlifts 115,75(155,105)

8 Hang Cleans

6 Push Press

5 Burpees every time you drop the bar, except after PP to run.