5-22-17

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Air Squats

Lunges

Inchworms (in place)

Tabata

Jump Rope

Burpees

Push Ups

Handstands

Weightlifting

Back Squat (8-8-6-6-4-4-2-2)

From the rack. Work up in weight as the rep count decreases. Focus on form and depth.

Metcon

Metcon (Time)

50 DUs (75)

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3 Rounds

5 BBJ Overs 24,20

15 Wall Ball 20,16(30,20)

5 BBJ Overs

10 DB Sqt Snatch 35,25(45,35)

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50 DUs (75)