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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
4-6-19
CrossFit ThunderDome – Location – CrossFit
Warm Up
Warm Up / DLHCSP (No Measure)
2 Sets
2 Shuttle Runs
60′ Butt Kicks
2/2 Sampson Stretch
4/4 Shin Box Extensions
10 Push Up to Pike
~~into~~
6 Sets / *increase weight each set
2 Deadlifts
2 Hang Cleans
2 Shoulder to Overhead
Metcon
Metcon (Time)
Teams of two
70 Cal Row
50 STOH 95/65
50 T2B
60 Cal Air Bike
40 STOH 115/85
40 Pull ups
50 Cal Row
30 STOH 135/ 95
30 C2B
40 Cal AB
20 STOH 155/115
20 Bar MU
**30 Minute Time Cap**