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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
7-17-18
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
On The Coach’s Signle
Sprint Down
High Knees Back
Sprint Down
Butt Kicks Back
Sprint Down
Burpee Brd Jmps Back
15 Air Squats
15 Push Ups
Sprint Down
BBJ Back
Metcon
Metcon (Weight)
9 Min EMOM
Mins 1-3 Perform 3 Rounds each Min
Mins 4-6 Perform 2 Rounds each Min
Mins 7-9 Perform 1 Round each Min
All @ the same weight
1 Round for Rounds 1-3 & 4-6
3 Deadlifts
2 Hang Cleans
1 STOH
On Rounds 7-9 only
3 Deadlifts
2 Squat Cleans from the ground
1 STOH
**DO NOT INCREASE WEIGHT AS REPS LESSON
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
5 Bear Complex 95,65 (115,85)
15 Box Jump Overs 24,20
*Hips to full extension on Box Jump Overs