CrossFit ThunderDome – CrossFit

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Warm-up (No Measure)

2 Sets

60′ Bear Crawls

20 Mountain Climbers

10 Up Downs

8 Push Up to Pike


2 Sets w/empty bar

10 Hang Muscle Cleans

10 Strict Press

10 Scap Push Ups

10 Air Squats


The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
At the start of rounds 2-5, athlete will pick up where they left off on the previous round.


Bench Press (8-6-4-6-8)

Start light and build to a moderate weight. Use a slightly wider than standard grip. After each set, complete Max Reps of Diamond Push-Ups.

Increase weight as rep count decreases and then increase weight as reps increase.

(Score is Weight)