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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
7-28-17
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
2 Sets
15 Toe Touch Jumping Jacks
4/4 Shinbox Extensions
2/2 Pigeon Pose
8 Air Squats
5 Push Up to Pike
~~into~~
2 Sets w/empty bar
8 Deadlifts
8 Hang Muscle Clean
8 Front Squats
8 Broad Jumps
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min 1+
Box Jump 24,20
Deadlifts 95,65(135,95)
Hang Cleans
Front Squats
200m Run after even rounds starting on Round 4
Metcon (Time)
21-15-9
Cals
T2B
~~~~~~~~~~~
3 Rounds
12 Hollow Rocks
12 V-Ups
*21 Cals on Rower
15 Cals on AB
9 Cals on Rower