Saturday

CrossFit ThunderDome – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Come in and get your warm up done on your own!

2 Rounds

10 Toe Touch Jumping Jacks

10 Air Squats

Butt Kicks – across

High knees – back

Side Shuffle – across/back

5 Push Up to Pike

Workout

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

Mile Run (together)

20 Rounds of Cindy

(I go You Go)

Mile Run (together)

1 Round of Cindy is

5 Pull Ups

10 Push Ups

15 Air Squats