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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
4-12-24
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm up (No Measure)
2 Sets
4 Shuttle Runs
60′ Butt Kicks
4 Broad Jumps
10 Air Squats
~~into~~
5 Sets / increase weight with each set
2 Deadlifts
1 Power Clean
1 Front Squat
1 SC&J
Metcon
Metcon (AMRAP – Rounds and Reps)
17 Min 1+
SC&J 135,95(185,115)
+8 Slam Balls 35,30(50,35)
+10 V-Ups(+8 Toes to Bar)
*200m Run after all even rounds
starting on Round 4
Metcon (No Measure)
Tabata
Sit Ups
Plank Jacks
Sit Ups
Flutter Kicks