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Class Start Times
Monday - Friday Afternoons
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Sunday
Saturday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Row (EZ pace)
10 Scap Push-Ups
10 Scap Pull-Ups
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Wall Ball Thruster
1 ROUND
:30 Row (MOD pace)
10 Kipping Swings
5 Wall Ball Front Squats
5 Wall Ball Push Press to Target
5 Wall Balls
1 ROUND
:30 Row (SPRINT)
10 Kipping Swings
10 Wall Balls
Workout
Finisher
Warm-up (No Measure)
FOR QUALITY
100 Hollow Rocks
(No Measure)
Metcon
teams of 2
1ooom run(school road
5o pull ups
1ooom row
5o hang cleans 115/75
1ooom bike
5o stoh
finisher 2 mu