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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
2-5-19
CrossFit ThunderDome – CrossFit
Warm-up
Weightlifting
Back Squat (3×6 @50% then 3×4 @70% then 2×2 @90%)
Metcon
Metcon (AMRAP – Reps)
12 Min AMRAP
200m Row
20 KB Swings 53,35(70,44)
Max Effort Thrusters
Thrusters 95,65(115,85)
The WOD will be performed as an EMOM and the athletes will switch movements (in order) every minute for a total of 4 rounds.
Score is total number of Thrusters completed.