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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
7-5-17
CrossFit ThunderDome – CrossFit
Warm-up
Warm Up (No Measure)
300m Row
2 Sets
5 Up Downs
5 Push Up to Pike
10 Air Squats
~~into~~
2 Sets w/empty bar
5 Deadlifts
5 Hang Cleans
5 Front Squats
Strength
Back Squat
6 Min EMOM
5 Back Squats
5 Air Squats
Metcon
Metcon (4 Rounds for reps)
4 Rounds
1 min Cal. Row
1 min DB Snatch 40,25(50,35)
1 min Squat Cleans 135,85(155,105)
1 Min Slam Balls 35,30(50,35)
1 min Rest
Record total reps each rnd