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CrossFit ThunderDome – CrossFit
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.