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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
12-19-17
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up / DLHCSP (No Measure)
2 Sets
2 Shuttle Runs
60′ Butt Kicks
2/2 Sampson Stretch
4/4 Shin Box Extensions
10 Push Up to Pike
~~into~~
6 Sets / *increase weight each set
2 Deadlifts
2 Hang Cleans
2 Shoulder to Overhead
Metcon
Metcon (5 Rounds for reps)
3 Min AMRAP x 5 Sets
250,200m Row
12 Pull Ups
Max TNG Clean & Jerk 95,65(135,95)
~~1:30 Rest b/t Sets~~
.
With remaining time perform as many Touch and Go (TNG) Clean & Jerk as possible.
(Score Total C&J for Each Set)