9-15-17

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jumping Jacks

Good Mornings

Frankenstein Walks

Inchworms

Metcon

Metcon (No Measure)

8 Min EMOM

3 BOBs

5 MB Push Ups

5 Air Squats

This EMOM is performed 1st, but after athletes are set up for the main WOD.

Metcon (Time)

3 Rounds

400m Run

40′ OHL 85,65(AB-110-80)

20 Wall Ball 20,16(30,20)

40′ OHL

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Cal AB 20,14(26,20)

Please use the 15# bars only unless doing RX+. This is for space purposes . Thanks