7-1-17

CrossFit ThunderDome – CrossFit

Warm-up

Tabata Basic (No Measure)

Tabata

Jumping Jacks

Squat Holds

Air Squats

Good Mornings

Tabata

Jumping Jacks

Lateral Lunges

Push Ups

Handstands

Metcon

Metcon (Time)

Teams of 3

400m Run

150 Sit-Ups

75 Box-Jumps (24,20)

75 Seated Press (95,65)

15 Burpees

100 Back Squats (95,65)

100 KB Swings (53,35)

400m Run

75 Wall-Balls (20,16)

75 OHS

15 Burpees

150 Sit-Ups

200 DU’s

Runs and Burpees are performed together all other reps are split. One partner working, one partner holding barbell or KB in deadlift position and one resting at all times.