Monday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS — With a partner, “Mirrored” (both athletes move together in unison)

8 Up-downs

8 Air Squats

8 V-ups/Tuck-ups

8 Plate Ground to OH

Into…

1 ROUND (Non-mirrored, partners alternate movements – P1 rows then P2 rows, etc.)

300m Row

10 Burpees

10 Toes to Bar

10 DBL DB G2OH

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

2000m Row

120 Burpees

1000m Row

100 Toes to Bar

500m Row

80 DBL DB Ground to Overhead 30,20(40,30)

-33:00 Hard Cap-

*Athletes must switch every 250m on the rowers and split work between the two in any way. Get as far as you can in the workout!