9-22-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Each movement as a group

400m Run

2 Rounds

20 Jumping Jacks

15 Air Squats

Frankenstein Walks

High Knees

Karaoke

Karaoke

10 Push with

10 Sit Ups

Metcon

Dirty: Dirty 30 (Time)

Dirty 30

For Time

30 Box Jumps 24/20

30 Jumping Pull-Ups

30 Kettlebell Swings 35/26

30 Lunges

30 Knees-to-Elbows

30 Push Press 45/35

30 Back Extensions

30 Wall Balls 20/14

30 Burpees

30 Double-Unders

Metcon (Time)

1/2 Murph For Time

800m Run

10 Rounds of Cindy

800m Run