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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
10-2-17
CrossFit ThunderDome – CrossFit
Warm-up
CFTD Typical (No Measure)
Tabata
Jumping Jacks
Squat Holds
Air Squats
Push Ups
Tabata
Jumping Jacks
Burpees
Lunges
Handstands
Weightlifting
Deadlift (4×3 @ 80% then 4×2 @ 90%—8 Min EMOM )
Metcon
Metcon (Time)
For Time
30 Thrusters 95,65(115,85)
40 Wall Ball 20,16(30,20)
50 Pull Ups
Cal on AB 25,20(30,25)
20 Min Cut off
Athletes will perform 3 Burpees at the beginning of every minute until all reps have been completed. The WOD starts with Thrusters, not Burpees.