5-11-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Mountain Climbers

Sit Ups

Good Mornings

Tabata

Jumping Jacks

Squat Holds

Air Squats

Push Ups

Skill Work

Rowing Instruction

Row Tabata

Metcon

Metcon (Time)

For Time

800m Run

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3 Rounds

20 Wall Ball 20,16

16 Box Jumps 24,20

12 Front Squats 115,75

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500m Row

Metcon (No Measure)

Core Work

7-1

SB Twist

SB V-Ups