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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
12-13-18
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
See Demo video
Metcon
Metcon (5 Rounds for time)
Every 3:00 for 5 Rounds (15:00)
10 Toes to Bar
20 Goblet Squats
30 Russian KBS
RX: 53/35
Record each rounds time
Metcon (No Measure)
4 Sets
10 Half Kneeling Palloff Press
12 DB or KB Bent over Rows
10 KB Upright Rows