CrossFit ThunderDome – CrossFit


Metcon (AMRAP – Reps)


80 DUs

20 SB V-Ups 35,30

SB must touch the shins

*Scaled DUs are 80 single power jumps.

Metcon (Time)

For Time (with a Partner)

500-400-300-200-100 meter Row

Partner KB Rack Hold 53s, 35s

5 Burpee penalty for each drop of kettlebells

With a running clock rows will be performed alternating between teammates like such, 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at maximum intensity while the other partner “rests” with two kettlebells in rack position. The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row.

Unracking of kettlebells before the end of the row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.