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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
3-14-18
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
Tabata
Jump Rope
Air Squats
Frankenstein Walks
Floor Sweeps
Tabata
Jump Rope
Air Squats
Good Mornings
Burpees
Metcon
Metcon (Time)
40-30-20-10
DUs *Scaled is 2x Singles
Wall Ball 20,14(30,16)
*5 Deadlifts 225,145(315,195)
(5 DL is after each set.)
40 DU. 30 DU. 20 DL. 10 DL
40 WB. 30 WB. 20 WB. 10 WB
5 DL. 5 DL. 5 DL. 5 DL
Reminder: Going forward the Ladies Wall Ball target is 9′ (the red line). This is for RX as well as RX+ and scaled