4-2-24

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Push Ups

Squat Holds

Air Squats

Tabata

Jump Rope

Broad Jumps

Lunges

Hand Stands

Metcon

Metcon (2 Rounds for reps)

10 Min AMRAP

15 Power Snatch 75,55

30 Double Unders

5 C2B Pull Ups (3 MUs)

→ rest 1:00 ←

4 Min AMRAP

5 Power Snatch

Toes to Bar

(Score is Total Reps for Each AMRAP)

Score them seperately.

RX+ If you do MUs

Metcon (No Measure)

Tabata

MB Twist

Plank Jacks

MB V-Ups

MB Flutter Kicks

Weightlifting (Optional)

Weightlifting (No Measure)

5×10-15

Hang Snatch High Pulls

Super set with 8-10 Palm Up DB Front Raises

4×8

Seated Shoulder DB Press

Superset with 8-12 Lateral raises