8-31-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2 Rounds

20 MB Thrusters

20 OH MB Lunges

20 MB Sit Ups

Weightlifting

Bench Press (4×10 all at same weight )

Followed by 3×10 of box dips

Metcon

Metcon (Time)

4 Rounds

200m Run

5 KB Complex 53,35(70,44)

10 Trucker Squats 25,15(35,25)

15 Wall Ball 20,16(30,20)