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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Saturday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
8 KB DL
16 Mountain Climbers
8 Scap Pull-ups
8 Lunges
-rest 1:00*-
AMRAP x 3 MINUTES
8 Russian KB Swings
8 Plank Jump Tucks**
8 Kip Swings
8 Step Ups
Workout
Metcon (Time)
Partner WOD For Time
1000m Row
14 Strict HSPU
20 Box Jumps 24,20
30 DB Muscle Cleans 50,35
750m Row
14 Strict HSPU
20 Box Jumps 24,20
30 DB Muscle Cleans
500m Row
14 Strict HSPU
20 Box Jumps 24,20
40 DB HC 2 OH
Cool Down
Warm-up (No Measure)
3:00 Slow Pedal on Bike
2:00 Walking Rest
1:00 Rebound Rest*
*Rebound = Lay & Breath Slow!