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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
Row Specific Warm-up
then…
Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements…
– Superman Rocks
– Mountain Climbers
– Banded Good Mornings
– Plate Hops
Skill
Warm-up (No Measure)
6 Min EMOM
MIN 1 – DU or TU Practice
MIN 2 – Row 200/150m
or AB 450/400m
Workout
Metcon (AMRAP – Reps)
3 Min AMRAP / 4 Rounds
Row 250m / AB 500,400m
30 DUs (50)
Max Thrusters 95,65(115,75)
1 Min Rest between Rounds
Must Alt between the rower and AB each round.
Score is total number of Thrusters