8-9-16

CrossFit ThunderDome – CrossFit

Warm-up

Shldr Tabata (No Measure)

Tabata

Mountain Climbers

Bear Crawls

Crab Walks

Handstand

Tabata

Jumping Jacks

Squat Holds

Air Squats

Sampson Stretch 1st-L/2nd-R

Skill Work

Rope Climbing

Metcon

Metcon (Time)

800m Run

~~~~~~~~~~~

3 Rounds

15 Trucker Squats 35,15

20 OH Plate Lunges – Same

10 T2B

(RX+ = 1 Rope Climb Each Rnd)

~~~~~~~~~~~

400m Row