8-30-16

CrossFit ThunderDome – CrossFit

Warm-up

Tabata HS (No Measure)

Tabata

Jump Rope

Squat Holds

Air Squats

Handstand

Tabata

Jump Rope

Sit Ups

Push Ups

Handstand

Metcon

Metcon (Time)

3 Rounds

20 Heavy Rope

10 Hang Cleans 115,85(155,105)

10 Push Press – Same

10 Pull Ups

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400m Row

Metcon (Time)

8-1

SB V-Ups

w/8 SB Push Ups each round

35,30(50,35)