4-14-16

CrossFit ThunderDome – CrossFit

Warm-up

Metcon

Warm-up (No Measure)

Tabata

Jump Rope

Squat Holds

Air Squats

Hand Stands

Tabata

Jumping Jacks

Good Mornings

Lunges

Push Ups

Metcon (Distance)

12 Min AMRAP

Partner

Row for Meters

#1 Row

#2 GHD Sit Ups

Each GHD sit up counts for 10m

Both work at the same time.

Switch at will.

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

Partner

10 OH Lunges 70,50

10 Box Jumps 24,20

1 partner completes 10&10

then 2nd partner works..