9-13-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Squat Holds

Air Squats

Sit Ups

Tabata

Jump Rope

Mountain Climbers

Push Ups

Handstands

Metcon

Metcon (Weight)

8 Min EMOM

3 Deadlifts

2 TNG Power Cleans

1 Hang Clean

Rec- 155,105

Metcon (Time)

600-400-200

28-22-16-10

Goblet Squats 53,35(70,44)

DB Lunges 45,35

RX+ = <18 minutes