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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
20 Mountain Climbers
10 Air Squats
10 Good Mornings
10 Pass Throughs
~~into~~
2 Sets/ Empty Bar
8 Hang Cleans
8 Thrusters
8 Elbow Punches
8 Push Up to Pike
Strength
Bear Complex (3-3-2-1)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Work up to a HEAVY 1 Rep
Workout
Metcon (AMRAP – Reps)
As Many Reps As Possible
Every 2 Mins / 5 Sets
12,10 Cals on AB
Max Hang Sqt Clean Thrusters 95,65
30 Sec Rest between rounds
Score is total number of Hang Squat Clean Thrusters