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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Mon, Feb 19
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
5 Minute Row
2 Sets
20 Mountain Climbers
5 Push Up to Pike
10 Bootstrapper Squats
~~into~~
3 Sets
8 Deadlifts
8 Hang Cleans
8 Front Squats
~~then~~
Warm Up to WOD Weight on
Squat Cleans
Metcon
Metcon (4 Rounds for reps)
4:00 AMRAP x 4 Sets
5 TNG Squat Cleans 115,75(155,105)
200m Run
5 TNG Squat Cleans
Max Effort Wall Ball 20,14(30,16)
~~Rest 1:00 b/t Sets~~
(Score each Set Separately)
Weightlifting (Optional)
Weightlifting (No Measure)
Warm Up to HEAVY weight~~THEN
4×5 Clean Pulls
2×2 Deadlifts
~~into~~
10-2-10 (Evens Pyramid)
Back Squats
~~into~~
4×5/5 Weighted Single leg squats