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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Friday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
250m on AB
10 Air Squats
10 Hang P Snatch (empty)
10 Strict Press (empty)
Workout
Metcon (4 Rounds for reps)
4 Rounds for Reps
3 Min AMRAP (each round)
400m Run to start each Round
1 – Max GTOH 115,75
2 – Max KB Swings 53,35
3 – Max Back Squats
4 – Max DUs
** Each round is 3 minutes and starts with a 400m Run. Once back from the run the athlete will perform as many reps as possible of the movement for that round
**There will be a 2 minute rest between rounds.