7-18-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jumping Jacks

Good Mornings

Squat Holds

Air Squats

4 Min EMOM

Row

Jump Rope

Sit Ups

Hand Stands

Weightlifting

Snatch (8min 5-5-4-4-3-3-2-2)

Metcon

Metcon (Time)

20-16-12-8-4

Thrusters 95,65

BBJ 24,20 **(1/2)

~~~~~~~~~~~~

. 400m Row

20 Thrusters

10 BBJ

16 Thrusters

8 BBJ

Etc…