4-12-24

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm up (No Measure)

2 Sets

4 Shuttle Runs

60′ Butt Kicks

4 Broad Jumps

10 Air Squats

~~into~~

5 Sets / increase weight with each set

2 Deadlifts

1 Power Clean

1 Front Squat

1 SC&J

Metcon

Metcon (AMRAP – Rounds and Reps)

17 Min 1+

SC&J 135,95(185,115)

+8 Slam Balls 35,30(50,35)

+10 V-Ups(+8 Toes to Bar)

*200m Run after all even rounds

starting on Round 4

Metcon (No Measure)

Tabata

Sit Ups

Plank Jacks

Sit Ups

Flutter Kicks