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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
12-21-18
CrossFit ThunderDome – CrossFit
Metcon
Metcon (Time)
~~~400m Run~~~
21-15-9
Power Snatch 75,55
OHS
~~~400m Run~~~
12 Min Cut Off
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP
20′ OH Lunges 75,55
5 Bar Facing Burpees
Metcon (No Measure)
Extra Work
3 Rounds
5 3 Second Decent Ring Dips
25 Banded Ring Dips
Rest
*Use band that will allows for a fast set of 25 full range of motion ring dips