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CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 SETS (5:00 MAX for Both Parts)
30 Single Unders
10 Glute Bridges
10 Scap Push-Ups
Into…
2 SETS
30 Big Jump Single Unders (or…30 Double Unders)
10 KB Deadlifts
10 KB Upright Row
Strength
Clean and Jerk (1 RM)
ON A 15:00 RUNNING CLOCK…
Build to a 1RM
(Score is Weight)
Workout
Metcon (Time)
Annie Meets Grace
50-40-30-20-10
DUs
Sit Ups
Perform 6 Clean and Jerk (135,95) after each set.
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
200 Double Unders
100 Push-Up
150 Russian KB Swings 53,35
100 Push-Ups
200 Double Unders
*P1 works while P2 rests. Split reps as needed. Resting Partner must hold the KB in suitcase grip in either hand. KB can never touch the ground the entire workout. During the KB Swings, resting partner must hold Push-Up Plank. If KB touches the group, both partners must stop workout and run 100m.
(Score is Time)
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