CrossFit ThunderDome – CrossFit

200m runs are now to the cattle guard, not the cone!


CFTD-1 (No Measure)

2 Rounds

200m Run

10 Push Ups

10 Sit Ups

10 Air Squats

10 Jumping Jacks

10 Good Mornings

High Knees/Butt Kicks


Front Squat (10-8-6-4-2 / E2MOM)

First set 60% 1RM. increase to heavy set of 2.


Metcon (Time)

4 Rounds:

200m run (cattle guard)

10 C&J 135,95


4 Rounds:

10 DL 185,125

200m Run (cattle guard)

Goal for today: First 4 rounds should be completed in 6 mins or less. WOD should be completed in under 11 mins.

This is NOT a time cap, understand the intensity of the work-out. PLAN!!!