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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
11-15-23
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up / DLHCSP (AMRAP – Reps)
2 Sets
2 Burpee Shuttle Runs
60′ Butt Kicks
2/2 Sampson Stretch
2/2 Shin Box Extensions(90/90)
10 Push Up to Pike
~~into~~
3 Sets
2 Deadlifts
2 Hang Cleans
2 Shoulder to Overhead
Metcon
Metcon (Time)
NO DROPPING THE BAR
600m Run / 1400m AB*
~~> 4 Rounds
15 Hang Snatch Pulls 75,55(95,65)**
2 Bar Facing Burpees
15 Push Press**
2 Bar Facing Burpees
10 Pull Ups
~~>Buy Out
600m Run / 1400m AB*
NO DROPPING THE BAR
**Add 2 Bar Facing Burpees if
you break up reps
(Score is Time)
*Run / AB: do either one at the beginning and the other one at the end.
**If you break up your reps on the weighted movements you will perform 2 Bar Facing Burpees prior to picking the bar back up..