CrossFit ThunderDome – CrossFit

James 4:1


Warm-up (No Measure)

Coaches Choice.

Then Coaches should go over the DL movement and allow class to load bar to 50% of 1RM and do a few sets. Bar can stay loaded during WOD allowing for loading the bar quicker.


Metcon (Time)

20 min running clock:


3 Rounds

500M row

12 KB Swings 53,35

21 Box Jumps 24,20


with remaining time find 3RM DL. Touch- N-Go

3 Rep Max Deadlift (1×3)

With the remaining time of the 20 mins from WOD, find your 3rm TNG DL

Cool Down

Warm-up (No Measure)


500m Row*

*Nasal Breathing Only

(No Measure)