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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
12-20-23
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
500m Row
2 Sets
10 Toe Touch Jumping Jacks
4/4 Worlds Greatest Stretch
5 Push Up to Pike
:30 Cobra Pose
~~into~~
3 Sets
5 KB SDHP
8 Box Step Ups
10 Kip Swings
Metcon
Metcon (Time)
4 Rounds for Time
200m Run
10 Up Down Box Jumps 24,20
20 Alt KB Swings 53,35(70,44)
~~~~~~~~~~
200m Run
(Score is Time)
Core Work (No Measure)
Tabata
Hollow Rocks
V-Ups
Tuck Ups
Plank