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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
3-21-17
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
2 Rounds
200m Run
10 MB Thruster
10 MB Get Ups
10 Wall Ball
5 Burpees
20 Battle Ropes
Weightlifting
Clean and Jerk (4×2 then 6×1)
Start at 70% and work up to 90%
Metcon
Metcon (Time)
800m Run
~~~~~~~~~~~~~~~
3 Rounds
25 Wall Ball 20,16(30,20)
15 Hang Snatch 95,65(115,85)
10 OH Lunges