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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
7-11-19
CrossFit ThunderDome – CrossFit
Skill Work
Work on KB movements
KB Swings
H-KB Snatch
Alt KB Swings
KB Cleans
KB Thrusters
OH KB Squats
& KB HC&J
& OH KB Lunges
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min IGYG
5 KB HC&J
6 OHKB Lunges
10 Pull Ups (2 MU)
Partner 1 works on reps
Partner 2 works for Cals on AB
Partners will switch at the completion of each round.
Cals count as reps.
Every 100 Cals count as a round towards your score.
276 Cals = 2 Rounds and 76 Reps
Add Cals to your score, but also put them in your comment section.
Accessory Work
Work to complete
3 RFT
10-12 Ring Dips
10-12 Pull Ups
Add either bands, extra weight or nothing to make the 3 Rounds challenging.