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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
9-8-15
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
Metcon
Metcon (Weight)
8 Min EMOM
4 Deadlifts
3 TNG Squat Cleans
1 Split Jerk
Heavy
Recommended 185,115
Metcon (Time)
For Time
600m Run
21 Deadlifts 115,75(155,95)
21 Hang Cleans – Same
21 Wall Ball 20,16(30,20)
400m Run
15
200m Run
9