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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Friday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 PVC Pass Throughs
10 Alt. Groiners
20 Jumping Jacks
2 ROUNDS
10 Bootstrappers
10 Behind the Neck Snatch Grip Shoulder Presses
20 Single Unders
2 ROUNDS
10 Snatch Deadlifts
10 Hang Muscle Snatches
20 Double Unders
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Establish a Heavy Set of the Complex
1 Snatch Deadlift
+
1 Hang Power Snatch
+
1 Power Snatch
(Score is Weight)
Workout
Metcon (Time)
50 Cal Row
40 Box Jumps 24,20
30 T2B
20 HSPU
30 T2B
40 Box Jumps
50 Cal Row