5-4-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jumping Jacks

Good Mornings

Squat Holds

Air Squats

4 Min EMOM

Row

Jump Rope

Sit Ups

Hand Stands

Weightlifting

Snatch (8min 8-1 to max)

Metcon

Metcon (Time)

For Time

Thrusters & Pull Ups 95,65

13

11

400m Run

9

7

400m Run

5

3

500m Row