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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
8-4-17
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
4:00 AB or Row
2 Sets
10 Toe Touch Jumping Jacks
2/2 Pigeon Pose
10 Air Squats
~~into~~
5 Sets / Increase weight each set
4 Deadlifts
4 Box Step Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
2⋅⋅4⋅⋅6⋅⋅8⋅⋅10⋅⋅12….
Power Clean 135,95 (175,115)
Box Jumps 24,20(30,24)
AB / Core Work
Tabata (No Measure)
Tabata
Hollow Rocks
Tuck Ups
V-Ups
Hollow Rock Hold