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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Wednesday
CrossFit ThunderDome – CrossFit
Psalm 147:5
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 PVC Pass Thrus
5 Push-Up to Pike + :20 Pike Hold
10 Alt Groiners
2 ROUNDS
:20 Active Overhead Hold w/ PVC Pipe*
10 Tempo Overhead Squats (3211)
10 Scap Pull-Ups
5 Kipping Swings
Strength
Front Squat (10RM)
FOR LOAD
10RM Front Squat
(Score is Load)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
9 Overhead Squat 95,65 (115,85)
9 Up-Downs
9 Knee 2 Elbow
(Score is Rounds + Reps)