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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
4-10-18
CrossFit ThunderDome – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
4 Min AMRAP
15 Thrusters 95,65
15 Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
Metcon (Time)
W/Partner
6 Rounds(IGYG)
10 Wall Ball 20,14
10 Hang Snatch
10 OHS 95,65
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6 Rounds(IGYG)
10 KB Swing 53,35
10 Goblet Squats
10 S2OH