9-24-15

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

Metcon

Metcon (Time)

4 RFT

12 Deadlifts 135,95

10 SDHP 53,35

8 KB Snatch – Same

6 TNG Squat Cleans-Same

4 Burpees

AB / Core Work

Tabata

MB Twist

Plank Jacks

MB V-Ups

Flutter Kicks