6-7-18

CrossFit ThunderDome – CrossFit

Warm-up

3 Rounds (No Measure)

3 Rounds

AB/ROW

Air Squats

Inchworms
9 – 1 Min sets on Interval with 10 Sec transition

Metcon

Metcon (AMRAP – Rounds)

10 Min EMOM

Odd – 20 Wall Ball 20,14

Even- 4 Marine Corp Burpees

Score is total number of rounds completed within the allotted minute.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups