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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
James 4:1
Warm-up
Warm-up (No Measure)
Coaches Choice.
Then Coaches should go over the DL movement and allow class to load bar to 50% of 1RM and do a few sets. Bar can stay loaded during WOD allowing for loading the bar quicker.
Workout
Metcon (Time)
20 min running clock:
~~~~~~~~~~~~~~~~
3 Rounds
500M row
12 KB Swings 53,35
21 Box Jumps 24,20
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with remaining time find 3RM DL. Touch- N-Go
3 Rep Max Deadlift (1×3)
With the remaining time of the 20 mins from WOD, find your 3rm TNG DL
Cool Down
Warm-up (No Measure)
FOR QUALITY
500m Row*
*Nasal Breathing Only
(No Measure)