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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
10-22-15
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
300m Row
2 Rounds
20 Mountain Climbers
10 Push Ups
10 Sit Ups
20 Jumping Jacks
Sampson Stretch
20 DUs or 50 Singles
Metcon
Metcon (Time)
For Time in any order
1000m Row
100 DU’s – 300 Singles
50 Sit Ups
70 Wall Ball 20,16
70 Air Squats
50 Sit Ups
Must complete all reps of one movement before moving on to the next.