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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
11-18-17
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
500m Row or 1k AB
2 Sets
10 Toe Touch Jumping Jacks
10 Air Squats
5 Inchworms
~~into~~
2 Sets w/empty bar
10 Hang Cleans
10 Strict Press
→then warm up to WOD weight
Metcon
Partner WOD (Time)
For Time
115 Double Unders
~~~~~~~~~
4 Rounds
24 Alt Burpee Shuttle Runs
24 Clean & Jerk 95,65(135,95)
~~~~~~~~~
115 Double Unders
Athletes Will split Double Unders and Clean & Jerks however they choose.
Athletes will go 2 for 2 on Burpee Shuttle Runs until all 24 have been completed.