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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
11-30-17
CrossFit ThunderDome – CrossFit
Warm-up
3 Rounds (No Measure)
3 Rounds
AB/ROW
Air Squats
Inchworms
Bench Press (8×6 @ same weight. Score is your LIGHTEST round )
10 Min to establish weight then 8×6 every 1:30
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
10 Hang Cleans 115,85(165,115)
15 Ring Dips
1 Rope Climb (2)
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5 Min to establish a
1 Rep Max Squat Clean