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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – :40 Single Unders*
MIN 2 – 10 Cossack Squats + 10 Slow Air Squats
MIN 3 – :40 Inchworm + Push-Up
MIN 4 – 8 Barbell Deadlifts + 8 Barbell Muscle Cleans
*Switch to DU in the Second Round
Strength
Back Squat (5-5-3-3-3*)
*Start Moderate and Build to Moderate Heavy
(Score is Weight)
Workout
Metcon (Time)
10-1
Thrusters 115,75
Alt KB Swing 70,44
Dynamic Push Ups-45
3 Burpees every 3 Mins