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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
6/13/19
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds Not for time
10 calories bike or rower
10 air squats
5 burpees
10 Minutes stretching (Optional)
Metcon
Metcon (No Measure)
8 min EMOM
8 T2B
*T2B practice. Does not have to be unbroken. Work on touching the bar.*
Metcon
Metcon (AMRAP – Reps)
Row Tabata (4 min)
Air Bike Tabata (4 min)
Burpee Tabata (4 min)
Each movement: 20 seconds sprints followed by 10 seconds of rest, for 4 minutes. Movements can be completed in any order but the whole 4-min tabata must be completed before moving to the next movement. 1 minute rest between movements. Rep score is total calories plus burpees.