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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
12-14-17
CrossFit ThunderDome – CrossFit
Warm-up
3 Rounds (No Measure)
3 Rounds
AB/ROW
Air Squats
Inchworms
Metcon
Metcon (Time)
3-6-9-12-15-18-21
Wall Ball 20,16(30,20)
Box Jumps 24,20
** 25 DUs after odd rounds
Scaled DU is 20 Heavy Rope
Metcon (AMRAP – Reps)
Tabata
Air Squats
Score is lowest round
Metcon (No Measure)
Tabata
V-Ups
Tuck Ups
Alt V-Ups
Hollow Rocks