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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
11-28-18
CrossFit ThunderDome – CrossFit
Weightlifting
Bent Over Row (6 Sets of 8 as an EMOM )
4 Curl Grip and then 4 Over hand every minute for 6 minutes.
Metcon
Metcon (AMRAP – Reps)
22 Min AMRAP
Minutes 2-4-6
Max Pull Ups
Minutes 8-10-12
Max KB Swings 53,35
Minutes 14-16-18
Max Plate Burpees
Minutes 20-22-24
200m Run
*7 Thrusters 95,65 on all odd minutes. Rest the rest of the minute.
Fully open Burpees
WOD starts with 7 Thrusters and ends with a 200m Run
Score is total number of reps, not to include the Thrusters