7-20-17
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
Tabata
Jumping Jacks
Frankenstein Walks
Good Mornings
Squat Holds
Tabata
Air Squats
Frankenstein Walks
Jumping Jacks
Lat Lunges
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP
1 Mile Run
8 Min AMRAP
10 KB Swings 53,35
10 Ring Dips
5 Plate Burpees
Athlete’s 8 Min AMRAP starts at their mile run time.
**20 Minute cut off **
1-Mile Run (Time)
Max Effort 1-Mile Run