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