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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm-up (No Measure)
2 Mins Bike or Row
~~~~~~
2 Rounds
20 Mountain Climbers
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Thrusters
~~into~~
2 Rounds w/ Empty Bar
5 High Pulls
5 Strict Press
5 Thrusters
10 Lat Pulls
ZZMisc
Metcon (AMRAP – Rounds and Reps)
18 Min 1+
Deadlifts 135,95(225,155)
SB Lunges 35,30(50,35)
Shuttle Run *3 Point touch
Complete a 300m Row after you
complete your set of 5 and again
following your set of 8.
1 Lunge = Lunge with L and R
Shuttle Runs = 3 Points of Contact
across and back.
(Score is the last round completed
plus your reps)
If you are working on your set of 10 when time runs out, your score is 9+reps.