4-15-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Good Mornings

Squat Holds

Air Squats

Tabata

Jumping Jacks

Burpees

Push Ups

Hand Stands

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min 1+

Deadlift 225,155(315,185)

HSPU (Deficit)

Wall Ball 20,16(30,20)

200m Run after even rounds

starting after round 4

1/4 Murph (Time)

For Time

25 Pull Ups

50 Push Ups

75 Air Squats

800m Run

RX is with 20lb vest