CrossFit ThunderDome – CrossFit


Warm-up (No Measure)

Mini Triathlon Warm-Up just to get everyone moving and the heart rate up!

400m Run

800m AB

400m Row

Then move into Teaching Warm-up!


Metcon (Time)

Partner WOD

80 Cals AB

50′ OHPL 45,35 (sync)

80 Hang Cleans 115,75

50 Goblet Squats 53,35

60 PGTOH (sync)

80 Cals on AB

20 T2B after each movement