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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
9-15-17
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
Tabata
Jumping Jacks
Good Mornings
Frankenstein Walks
Inchworms
Metcon
Metcon (No Measure)
8 Min EMOM
3 BOBs
5 MB Push Ups
5 Air Squats
This EMOM is performed 1st, but after athletes are set up for the main WOD.
Metcon (Time)
3 Rounds
400m Run
40′ OHL 85,65(AB-110-80)
20 Wall Ball 20,16(30,20)
40′ OHL
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Cal AB 20,14(26,20)
Please use the 15# bars only unless doing RX+. This is for space purposes . Thanks