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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
8-14-15
CrossFit ThunderDome – CrossFit
Warm-up
1 (No Measure)
10 Minutes stretching
& Joint Mobility
5 Burpees added to each round
for each athlete not signed in
Group Warm Up
Skill Work
15 minutes of non weighted skill work.
i.e. Kipping, handstands, L-sit
Metcon
Metcon (Time)
For Time
1 Mile Run
3 Rounds
10 Deadlift 185,125(225,145)
10 Pull Ups(C2B)
15 V-Ups
~~~~~~~~~~
500m Row
RX+ must be under 20 minutes