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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
7-21-17
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm-up (No Measure)
Tabata
Jumping Jacks
Squat Holds
Air Squats
Handstands
Tabata
Jumping Jacks
Push Ups
Plank Jacks
Handstands
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
KB Complex w/ R
KB Complex w/ L
10 V-Ups or 8-Toes2Bar
7 – 25′ Shuttle Runs/3PointContact
(Score is Rounds + Reps)
1 KB Complex: 53,35
4 Bent Over Rows
3 Hang Clean
2 Hang Snatch
1 Squat Clean Thruster
For Scoring purposes. All 10 Reps of the complex equals 1 Rep on your score.