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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
2-20-19
CrossFit ThunderDome – CrossFit
Mark 14:32-42
Weightlifting
Strict Press (Every 90 Seconds )
1-8@50%
2-8@50%
3-6@60%
4-4@70%
5-2@80%
6-1 RM
7-1 RM
Metcon
Metcon (AMRAP – Rounds and Reps)
Scored as 1 AMRAP
7 Min AMRAP
10 Power Snatch 95,65
5 Pull Ups (2 Bar MUs)
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3 Min Rest
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7 Min AMRAP
20 Heavy Rope (40 DUs)
3 Wall Walks (10 HSPU)
Strength Work Immediately following the WOD
120 Seconds of HS Holds – Can be broken up
or
60 feet of HS Walks
Rounds COMPLETED in 1st AMRAP + Rounds COMPLETED in 2nd AMRAP = Total Rounds
Additional Reps in 1st AMRAP + Additional Reps in 2nd AMRAP = Total Reps