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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Saturday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS (8:00):
6/6 Single Arm KB Strict Press —> 6/6 SA RKBS —> 6/6 SA KBS
8/8 Split Squat —> 8/8 Single Arm KB FR Split Squat —> 8/8 SA OH KB Split Squat
10 KB DL —> 10/10 Single Leg RDL (no weight)—> 10/10 KB Single Leg RDL
:30 Plank —> :30 Hollow Hold —> :30 Bar Hang
Metcon
Metcon (Time)
2 Rounds
6O Wall Balls
5O DU’s **9O Singles
4O Box Jumps 24,2O
3O Seated Press 95,65
2O Squat Cleans – same
1O Demon Swings 4O,25
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12OOm Row