Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Jump Rope

7 Sit-Ups

7 Slam Ball Deadlifts

7 Scap Pull-Ups

~~Into~~

2 ROUNDS

:20 Double Unders

5 Butterfly Sit-Ups

5 Slam Balls

5 Chin Ups

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Rope Climbs*

*Focus on the J-Technique and specifically Knees to Elbow before clamping with feet.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

20 Double Unders(40)

30 Sit-Ups

20 Slam Balls 35,30(50,35)

1 Rope Climb (2)

(Score is Rounds + Reps)

*Scaled rope climbs is 5 chin ups