CrossFit ThunderDome – CrossFit


Warm-up (No Measure)

3 Rounds

250m on AB

10 Air Squats

10 Hang P Snatch (empty)

10 Strict Press (empty)


Metcon (4 Rounds for reps)

4 Rounds for Reps

3 Min AMRAP (each round)

400m Run to start each Round

1 – Max GTOH 115,75

2 – Max KB Swings 53,35

3 – Max Back Squats

4 – Max DUs

** Each round is 3 minutes and starts with a 400m Run. Once back from the run the athlete will perform as many reps as possible of the movement for that round

**There will be a 2 minute rest between rounds.