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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
3-7-18
CrossFit ThunderDome – CrossFit
Weightlifting
Snatch (4-4-3-3-2-2-1-1)
Ran as an 8 Min EMOM. Few extra minutes at the end if needed to establish 1RM.
Metcon
Metcon (Time)
21-15-9
Thrusters 95,65(135,95)
Pull Ups (+2MU)
3 Burpees every time barbell hits the ground, except at the completion of the respective reps. (All athletes)
3 Burpees every time athletes drop from the pull up bar. (Does not apply if athlete is using a band). Not including the MUs