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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
300m Row
2 Rounds
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Back Squats
~~~into~~~
2 Rounds w/empty bar
8 Hang Cleans
8 Strict Press
5 Push Up to Pike
Strength
Power Clean (2×3 – 2×2 – 2×1)
Don’t have to max, but work heavy
Workout
Metcon (3 Rounds for reps)
12 – 1 Min AMRAPs
3 Rounds
Max Wall Ball 20,14
Max Burpees
Max Cals on Rower
Max Power Cleans 135,95
:20 Rest after each movement
Score each round separately, total reps.