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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
8-6-18
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
Tabata
Jumping Jacks
Squat Holds
Air Squats
Handstands
Tabata
Good Mornings
PVC Pass Through
OHS
Handstands
Weightlifting
Overhead Squat (1×2)
8 Sets/1 every 1:15
4 Hang Snatch
8 OHS
then
4 HS & 7 OHS
4 HS & 6 OHS
4 HS & 5 OHS
Continue to…
4 HS & 2 OHS
Add weight as you’d like and score your final round.
Metcon
Metcon (Time)
4 RFT
5 Deadlifts 225,155 (315,195)
10 HKBS 53,35(70,44)
10 OHS w/KB
OHS w/KB is single arm and can either be performed with 5 reps each are each round or all 10 with one arm and switch each round.