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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Wednesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row*
*Increase pace every :30
Into…
AMRAP x 6 MINUTES
10 Alt Groiners
10 Alt Lunges w/ Torso Twist
10 Tempo Air Squats (3221)
10 Empty Barbell Kang Squats
Strength
Back Squat (2RM)
ON A 20:00 RUNNING CLOCK…
Build to a 2RM Back Squat
(Score is Weight)
Workout
Metcon (Distance)
ON A 12:00 RUNNING CLOCK…
1000/800m Row
60 Sit-Ups
30 Back Squats 135,95
Max Meter Row In Time Remaining…
(Score is Meters)