6-26-17

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

Tabata

DUs

Good Mornings

Squat Holds

Air Squats

Tabata

DUs

Broad Jumps

Burpees

Air Squats

Skill Work

Work on DUs

Metcon

Metcon (Time)

10-1

Wall Ball 20,16(30,20)

KB Swings 53,35(80,53)

DUs (x2) **Singles x3**

8 Front Squats every 3 minutes through min 12

95,65(135,95)

If sub 12 Min, you will finish with 8 Front Squats

(1-19-17)