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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Friday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2:00 AB or Rower
~~into~~
2 Sets
10 PVC Pass Throughs
10 PVC Good Mornings
10 Bootstrapper Squats
~~into~~
2 Sets
8 MB Cleans
8 MB Strict Press
8 Push Up to Pike
Workout
Metcon (AMRAP – Reps)
20 Min AMRAP
25 Wall Ball 20,14
25 Alt KB Swings 53,35
25,20 Cals on AB, Rower or Ski
25 V-Ups
Score is Total Reps
Alternate between the calorie units each round.