9-1-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

PVC pass through

Squat Hold

PVC OHS

Sit ups

Tabata

Jumping Jacks

Squat Hold

Push Ups

Hand Stands

Skill Work

Turkish Get Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP

16 min 1+

BJO – 24,20

Power Snatch – 95,65 (135,95)

OHS – same

** 200M run on even rounds starting after round 4

Metcon (AMRAP – Reps)

Max Effort EMOM

1 min Burpees

1 min Sit ups

1 min Air Squats

1 Min Push ups