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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up — Have athletes grab a moderate-light KB.
AMRAP x 10 MINUTES
6 Shuttle Runs
8 KB Sumo DL
8 KB High Pulls from the waist
8 KB Russian Swings
Then…
2 Sets with an Empty Barbell
10 Deadlifts
10 Hang Muscle Cleans
10 Front Squats
10 Strict Press
Workout
Metcon (Time)
3 ROUNDS FOR TIME
20 SDHP 95,65 (115,75)
20 Push Press
800m Run
18 Min Cut Off
*Rounds need to be completed in under 6 mins. If not, shorten the run to 600m
Finisher
Warm-up (No Measure)
“BEACH BODY ABS”
2 SETS
10 Slow Evil Wheels
Max Hollow Hold
Max Plank Hold