9-21-15

CrossFit ThunderDome – CrossFit

Warm-up

1 (No Measure)

10 Minutes stretching

& Joint Mobility

5 Burpees added to each round

for each athlete not signed in

Group Warm Up

Weightlifting

Front Squat

Metcon

Metcon (Time)

4 RFT

10 BBJ 24,20

10 Power Cleans 135,85(155,105)

10 Push Press – Same

AB / Core Work

8-1

Evil Wheels

Sit Ups (x2)