8-21-17

CrossFit ThunderDome – CrossFit

Warm-up

CFTD Typical (No Measure)

Tabata

Jumping Jacks

Squat Holds

Air Squats

Push Ups

Tabata

Jumping Jacks

Burpees

Lunges

Handstands

Skill Work

Teach Rope climbing.

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

18 Min AMRAP

10 Box Jumps 24,20

5 Sqt Snch 95,65(135,95)

1 Rope Climb

1 Working on R&R

1 Running 200m

Athlete returning from run will switch with their partner and continue where they left off.