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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
5-10-16
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
Tabata
Jump Rope
Squat Holds
Air Squats
Jump Rope
Push Ups
Hand Stands
Weightlifting
Clean and Jerk (3,3,3,3,2,2,2,2,1,1)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min 1+
Deadlift 255,175(315,215)
KB Swing 53,35(80,53)
SB Thrusters 35,30(50,35)
200m Run after even rounds
(Starting after round 4)