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CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
10 Up-Downs
:30 Bar Hang
10 Tuck-ups
:30 Plank
~~Into
1 ROUND
5 DB Up-Downs
10 Strict Knee Raises
:30 High Jump Singles
10 Renegade Row (No Push-ups)
~~Into
2 ROUNDS
3 DB Burpees
10 Hanging Knee Raises
:30 Double Unders
3 Renegade Row
Workout
Metcon (Time)
FOR TIME
4 ROUNDS
5 DB Devil’s Clean 35,20(45,30)
5 DB Renegade Rows*
~~~into~~~
4 ROUNDS
50 Double Unders
2 Rope Climbs
~~~Into~~~
4 ROUNDS
5 DB Devil’s Clean
5 DB Renegade Rows*
(Score is Time)
Alternate for Rope Climbs is 15 Chin Ups
*1 Rep = Push-Up + Row L + Row R
Devil’s Clean is a burpee with a DB in each hand and then up into a clean at the top.
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 9 MINUTES
3 DB Devil’s Clean 35,20(45,30)
3 DB Renegade Rows*
~~~into~~~
AMRAP x 9 MINUTES
30 Double Unders
1 Rope Climb
~~~into~~~
AMRAP x 9 MINUTES
3 DB Devil’s Clean
3 DB Renegade Rows*
(Score is Total Rounds + Reps)
*1 Rep = Push + Row L + Row R
Devil’s Clean is a burpee with a DB in each hand and then up into a clean at the top.
**Partner 1 Works while Partner 2 Rests. Each Partner will complete a full round before switching.
KG DB: (22.5/15)|(15/10)
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