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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
8-4-15
CrossFit ThunderDome – CrossFit
Warm-up
CFTD-2 (No Measure)
200m Run / 250m Row
2 Rounds
10 DB Push Press
10 Push Ups
10 Sit Ups
10 DB Good Mornings
10 Air Squats
Metcon
Metcon (Weight)
8 Min EMOM
5 Deadlifts
(Recommended 225,135)
Metcon (Time)
30 Sit Ups
6-1-6
Hang Cleans 135,95
KB Complex 53,35
Burpees
30 Sit Ups