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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
11-15-16
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
As a group
2 Rounds
20 Jumping Jacks
10 Air Squats
10 Good Mornings
10 Push Ups
30 Sec Handstands
Frankenstein Walks
High Knees
Skill Work
DUs
Metcon
Metcon (Time)
4 Rounds
8 SBWB 35,30(50,35)
12 Goblet Squats 53,35(70,53)
8 BBJ 24,20 (10)
25 DUs **Scaled is 50 Singles
Metcon (No Measure)
Core
3 rounds
12 hollow rocks
12 v-ups
12 tuck ups