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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Isiah 12:4
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP (Have athlete get into groups of 2)
400m Run aka Turkey Trot
-THEN-
4 ROUNDS EACH
PARTNER 1
10 Air Squats
5 Inchworms
10 Up Downs
5 Glute Bridges (:02 Hold at the top)
PARTNER 2
Plank Hold
Metcon
Metcon (Time)
Turkey Utopia
10 Burpees
65 Box Jumps 24,20
10 Burpees
53 Squat Cleans 115,85
10 Burpees
90 Wall Ball 20,14
10 Burpees
2 Rope Climbs
1621m Row or Run