4-8-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Squat Holds

Air Squats

Push Ups

Tabata

Jumping Jacks

Burpees

Push Ups

Hand Stands

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (No Measure)

Core Work

Tabata

MB Twist

Plank Jacks

MB Sit Ups

MB Flutter Kicks