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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
4-2-24
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm-up (No Measure)
Tabata
Jump Rope
Push Ups
Squat Holds
Air Squats
Tabata
Jump Rope
Broad Jumps
Lunges
Hand Stands
Metcon
Metcon (2 Rounds for reps)
10 Min AMRAP
15 Power Snatch 75,55
30 Double Unders
5 C2B Pull Ups (3 MUs)
→ rest 1:00 ←
4 Min AMRAP
5 Power Snatch
Toes to Bar
(Score is Total Reps for Each AMRAP)
Score them seperately.
RX+ If you do MUs
Metcon (No Measure)
Tabata
MB Twist
Plank Jacks
MB V-Ups
MB Flutter Kicks
Weightlifting (Optional)
Weightlifting (No Measure)
5×10-15
Hang Snatch High Pulls
Super set with 8-10 Palm Up DB Front Raises
4×8
Seated Shoulder DB Press
Superset with 8-12 Lateral raises