8-4-15

CrossFit ThunderDome – CrossFit

Warm-up

CFTD-2 (No Measure)

200m Run / 250m Row

2 Rounds

10 DB Push Press

10 Push Ups

10 Sit Ups

10 DB Good Mornings

10 Air Squats

Metcon

Metcon (Weight)

8 Min EMOM

5 Deadlifts

(Recommended 225,135)

Metcon (Time)

30 Sit Ups

6-1-6

Hang Cleans 135,95

KB Complex 53,35

Burpees

30 Sit Ups