6-10-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Good Mornings

Squat Holds

Air Squats

Tabata

Jump Rope

Lunges

Push Ups

V-Ups

Metcon

Metcon (Distance)

8 Min EMOM

Row 30 seconds

Rest 30 seconds

For distance

Metcon (Weight)

8 Min EMOM

6 Bench Press

6 Box Dips

Metcon (Time)

50 DUs / 150 Singles

3 Rounds

10 Snatch 95,65(135,95)

10 OHS – Same

10 HSPU (Deficit)

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50 DUs / 150 Singles