5-15-15

CrossFit ThunderDome – CrossFit

Warm-up

1 (No Measure)

10 Minutes stretching

& Joint Mobility

Group Warm Up

Metcon

Metcon (Time)

30 Sit Ups

10-1

Hang Clean 105,75(135,95)

Push Press – Same

Hang KB Snatch 53,35(70,53)

DU’s – Singles x3

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30 Sit Ups

3 Burpees every 3 minutes

(No Burpees once during sit ups)

Metcon (No Measure)

Tabata

KB Twist

KB Hollow Rock

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KB Side Raises L

KB Side Raises R

KB Hollow Rock is with

Shoulders off the ground

and feet raised 6 inches