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CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
5 Inchworms
7 Single KB Sumo Deadlifts
7 Air Squats
7 Plate G2OH
15 Plate Hops
Then
3 Rounds
Empty Bar Work
7 Push press
7 Front Squats
7 Straight Leg Deadlifts
Weightlifting
Thruster (5×5 ~ Building to a HEAVY set of 5)
10 Mins to Complete
Reps are from the ground.
1st rep can be a SC Thruster
Can not be a Jerk or sqat with PP
Each Rep must be one smooth movement.
Metcon
Metcon (Time)
**PLEASE DO NOT DROP DBs & KBs**
4 Rounds For Time
Row 350,300m/AB 700,650m
16 Push Press Double DB or KB*
16 Front Rack Squats w/DBs or KBs
RX-DB 30,20 or KB 26,18
RX+ must be DBs 40,25