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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
7-15-19
CrossFit ThunderDome – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
20 Wall Balls 20,14
20,15 Plate Push Ups
20 KB Swings 53,35
12,10 Cals on AB/Rower
Athletes will alternate between the AB and rower each round
Metcon (Weight)
10 Mins to Establish 1RM
1 Deadlift
+Hang Clean
+Front Squat
+STOH
This is one continuous cluster of movements.
The Hang Clean can be either with or without a squat.
If you catch the Hang Clean in the squat that will NOT count as your front squat.
Once you start the deadlift, the bar does not go back to the ground until all 4 movements are completed.