9-23-15

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

Strict Press

3 Sets of 5 Reps @ Established weight

Each Week increase weight by 5lbs

Metcon

Metcon (Time)

10-1

Hang C&J 95,65 (135,95)

HSPU (Deficit)

Wall Ball 20,16 (30,20)

DU’s – x3 on Singles

2 Burpees every 3 minutes