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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
2-4-19
CrossFit ThunderDome – CrossFit
Isaiah 55:6-13
Weightlifting
Clean and Jerk (5×3)
5×3 @ 80% (every 2 Mins)
Metcon
Metcon (Time)
15-12-9
Snatch Balance 95,75(115,85)
Pull Ups (Strict)
~~~~~~~~~~~~~~~~~~~
15-12-9
SB V-Ups (GHD)
Plate Burpees
Metcon (AMRAP – Rounds)
7 Min EMOM
10 Alt DB Snatch 35,25(40,30)
5 Box Jumps 24,20(30,24)
*Everyone Increases 10 lbs on Rnd 5
*Strict vertical Jumps on Box Jumps, and no rebounding.
This means no step into your jump.
Score is how many rounds completed within the allotted time