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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
12-22-23
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
In No Particular Order
300m Row
700m AB
300m Ski
10 25′ Shuttle Runs
Metcon
Active Recovery Metcon (4 Rounds for reps)
4:00 AMRAP for 4 Sets
500m Row / 1100m AB*
30 Air Squats
Max Effort Up Downs
~~1:30 Rest b/t Sets~~
.
*Athletes will alternate between Rower and AB each set.
**Wear a vest to spice it up a little.
(Score Each Set Separately)