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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
:15 Butt Kickers In Place
:15 High Knees
:15 Lateral Hops
:15 Jumping Jacks
Into…
3 ROUNDS
10 Clean Deadlifts
10 Hang High Pulls
10 Hang Muscle Cleans
Strength
Power Clean (2-2-2-2-2)
2-2-2-2-2
Power Clean*
*Start Moderate and Build to Heavy
(Score is Load)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
25 Russian KB Swings 53,35 (70,53)
200m Run
-17:00 Hard Cap-
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:30 Calf Release on KB
2:30 Seated Forward Fold
(No Measure)