8-20-15

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

Metcon

Metcon (Weight)

8 Min EMOM

7 Deadlifts

1 C&J

Sugg. 225,125

Metcon (AMRAP – Rounds and Reps)

15 Min 1+

Deadlifts 225,125

Goblet Squats 53,35

Hang KB Snatch 53,35

25 DU’s @ Start of 4,6,8,..etc

(75 Singles)