5-16-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

Tabata

Jumping Jacks

Squat Holds

Air Squats

Push Ups

Weightlifting

Back Squat

Metcon

Metcon (Time)

Chipper

20 Thrusters 95,65(135,95)

20 Hang KB Snatch 53,35(70,44)

10 Squat Cleans – Same

20 Pull Ups (C2B)

400m Row

15 Thrusters

15 HKBS

8 Squat Cleans

15 Pull Ups

400m Row

5 BOBs after each Bar and KB movement