9-6-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata.

Jump Rope-DU

Burpees

Squat Holds

Air Squats

Tabata

Jump Rope-DU

Good Mornings

Push Ups

Handstands

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (Time)

21-15-9

Calorie Row

GHD