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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Wednesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
:30 Jump Rope
5 Inch Worms w/PU
5/5 DB Deadlifts
5/5 DB Upright Rows
10 DB Good Mornings
~~Into~~
2 Sets
:30 Jump Rope
5 Up-Downs Over DB
10 Alt DB Power Cleans
10 DB Good Mornings
Strength
Deadlift (1×5 / 1×5 / 1×5)
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
Week 5 of 9
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
100 Alt. DB Up-Down Devil’s Clean 40,25 (50,35)
*Every 2:30 including 0:00, complete 20 Heavy Rope (30 Double Unders)
(Score is Time)