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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
7-1-17
CrossFit ThunderDome – CrossFit
Warm-up
Tabata Basic (No Measure)
Tabata
Jumping Jacks
Squat Holds
Air Squats
Good Mornings
Tabata
Jumping Jacks
Lateral Lunges
Push Ups
Handstands
Metcon
Metcon (Time)
Teams of 3
400m Run
150 Sit-Ups
75 Box-Jumps (24,20)
75 Seated Press (95,65)
15 Burpees
100 Back Squats (95,65)
100 KB Swings (53,35)
400m Run
75 Wall-Balls (20,16)
75 OHS
15 Burpees
150 Sit-Ups
200 DU’s
Runs and Burpees are performed together all other reps are split. One partner working, one partner holding barbell or KB in deadlift position and one resting at all times.