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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Saturday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Row (EZ–Mod–Hard…increasing each min)
Into…
3 Rounds
8 Tempo Deadlifts (30×1)
4 Push Up to Down Dog
8 Tempo Good Mornings (30×1)
4 Burpees
Strength
Workout
Metcon (Time)
Partner WOD – For Time
5 Syncro Burpees
2 Deadlift 185,135(255,175)
*Increase by 2 reps on DL each round
until you complete round 14 on DL
~~THEN~~
50 Cals on AB
80 Cals on Rower
*These can be completed in any order
Optional Finisher
Warm-up (No Measure)
NOT FOR TIME
30 Strict Pull-ups*
*Any variation for grip and width! Every 10 reps, accumulate 1:30 in a Hollow Rock Hold.