4-27-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Good Mornings

Squat Holds

Air Squats

4 Mins EMOM

Row

Burpees

HS Walks / HS Wall Holds

Bear Crawl – High Knees

Metcon

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Metcon (Time)

21-15-9

Calorie Row

Box Jumps 24,20

Burpees

16 Min Cut Off

Metcon (Time)

21-15-9-6-3

Wall Ball 20,16

Plate Push Ups

Pull Ups

16 Min Cut Off