5-23-18

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Row

Air Squats

Inchworms

Metcon

Metcon (Weight)

8 Min EMOM

4 Hang Cleans

6 Push Press *no Jerk

Sug-135,85

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

200m MB Run

12 Wall Ball 20,14(30,16)

40′ OH MB Lunges

5 Burpee penalty if your MB touches the ground.