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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
1-6-16
CrossFit ThunderDome – CrossFit
Warm-up
1 (No Measure)
10 Minutes stretching
& Joint Mobility
5 Burpees added to each round
for each athlete not signed in
Group Warm Up
Metcon
Metcon (Weight)
6 Min EMOM-Kinda
3 Strict Press (Standing or Seated)
1 Burpee
Suggested 95,65
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
7 Thrusters 95,65
7 HSPU
7 Pull Ups
15 Air Squats