7-9-15

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

Weightlifting

Bench Press (3×5 +5 lbs)

Metcon

Metcon (Time)

600m Run

3 Rounds (5=RX+)

5 Hang Snatch 95,65

10 OH Lunges

15 Wall Ball 20,16

600m Run

(<15 for RX+)