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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Wednesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Chin-Up Grip Scap Pull-Ups
8/8 DB Swings
6 Medball Front Squats
6 Medball Push Press
Skill
Metcon (No Measure)
4 SETS ON A 12:00 RUNNING CLOCK
5-7 Strict Knees to Chest
:30 L-Hang or Tuck-Hang on Bar
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
10 Alt. DB Hang Snatch 35,20 (50,35)
15 Knees to Elbow
20 Wall Balls 20,14 (30,20)
*Arms alternate each rep
(Score is Rounds + Reps)