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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
12-26-17
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
3 Sets
4 Shuttle Runs
5 Inch Worms
10 Bootstrapper Squats
~~~then~~~
Prepare to do 1 of the follwing
Metcons
Metcon (No Measure)
15 Min EMOM
Row 175m/150m
12 Slam Balls 35,30 (50,35)
16 Hang KBS 53,35
1 Min at each station.
Rest once reps are complete.
v1:40-/20r…Ski (Distance)
On the C2 SkiErg
(score is total meters)
v1:40-/20r…Bike (Distance)
On the C2 Bike
(score is total meters)
v1:40-/20r…Row (Distance)
On the C2 Rower
(score is total meters)