8-27-15

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 (Time)

3 RFT

5 BBJ 24,20(30,24)

10 Hang Snatch 115,75(135,95)

5 OHS 115,75(135,95)

10 Alt KB Swing 53,35(70,44)

5 KB Complex 53,35(70,44)

Metcon (Calories)

Row Tabata

Metcon (AMRAP – Reps)

Sit Up Tabata