Saturday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

5 Inch Worms

10 Step-Ups

10 WB Push Press

10 Elbow Punches

Into…

1 ROUND

5 Push-Up to Pike

8 Step-Overs

8 WB Front Squats

5 Clean Deadlift

Into…

1 ROUND

5 Burpees

6 Wall Balls

6 Box Jump-Overs

5 Hang Muscle Clean

Workout

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

200m SB Run 35,30 (Alternating)

5 Handstand Push Ups

12 Alt DB Hang Clean to OH

25′ OH Lunges 40,25

1 Partner running 2nd Partner performing reps.

If performing the WOD alone, simply perform the WOD in order.