7-28-15

CrossFit ThunderDome – CrossFit

Warm-up

1 (No Measure)

10 Minutes stretching

& Joint Mobility

5 Burpees added to each round

for each athlete not signed in

Group Warm Up

Skill Work

Rope climbing

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

2 Wall Walk Complex

10 Hang Clean 95,65

15 Push Press 95,65

50 DU’s / 125 Singles

**5 Bar Muscle Ups (RX+)**