7-11-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Row

Tabata

Jump Rope

Air Squats

Push Ups

V-Ups

Skill Work

Teach and work on types of Kipping pull ups

Metcon

Metcon (Time)

For Time

600-400-200m Run

3 Rounds

18 SDHP 53,35(70,44)

12 Goblet Squats

12 Pull Ups

Run before each round