Saturday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

20 Mountain Climbers

10 KB Deadlift

8 Lunges

Into…

2 ROUNDS

200/150m Row

10 Russian KB Swings

8 Up-Downs

6 BB Back Rack Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 36 MINUTES

250/200m Row

200m Run

50 Sumo Deadlift High Pulls (75/55)|(65/45)

250/200m Row

200m Run

50 Back Rack Lunges

250/200m Row

200m Run

50 Russian KB Swings (70/53)|(53/35)

250/200m Row

200m Run

50 Up-Downs

(Score is Rounds + Reps)

KG BB: (35/25)|(30/20)

KG KB: (32/24)|(24/16)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

24 Min AMRAP

800/700m AB*

200m Run*

50 Deficit SDHP 53,35

50 Air Squats

200m Run – Together

50 KB Lunges

800/700m AB*

200m Run*

50 Russian KB Swings 53,35

800/700m AB*

200m Run*

50 Up-Downs

~~~into~~~

Double Grace

*One partner runs and 1 partner bikes. Start reps once both are finished.