8-15-17

CrossFit ThunderDome – CrossFit

Warm-up

CFTD Typical (No Measure)

Tabata

Jumping Jacks

Squat Holds

Air Squats

Push Ups

Tabata

Jumping Jacks

Burpees

Lunges

Handstands

Metcon

Metcon (Time)

For Time

20 Wall Ball 20,16(30,20)

Cal Row/AB 12,10

15 Pull Ups

Cal Row/AB

25 Thrusters 95,65(115,85)

Cal Row/AB

30 Plate Burpees

Cal Row/AB

*Athletes will alternate on the Rower and AB each round.

** RX+ is with a vest 20,14