9-20-16

CrossFit ThunderDome – CrossFit

Warm-up

Tabata HS (No Measure)

Tabata

Jump Rope

Squat Holds

Air Squats

Handstand

Tabata

Jump Rope

Sit Ups

Push Ups

Handstand

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 BBJ 24,20(30,24)

5 SBWB 35,30(50,35)

5 Squat Snatch 95,65(135,95)

200m run after even rounds

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

5 T2B

7 SB Push Ups – Same

9 SB V-Ups