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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Sat, Apr 13
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
2 Sets
4 Shuttle Runs
15 Toe Touch Jumping Jacks
10 Push Up to Pike
10 Air Squats
~~into~~
3 Sets w/ 1 DB
2 Devlis Press
4 Alt Hang DB Snatch
4 Goblet Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
18:00 AMRAP
4 dbl DB Devil’s Press 40,25(50,35)
16 Alt Hang DB Snatch
12 Goblet Squats
P1 Performs 1 round of the above
P2 Performs a 200m Run
Switch each time these have been completed.
(Score is Rounds + Reps)
*On an incomplete round. The reps on the rower will be calculated by using 1 rep for every 10 meters completed.
In the future, decrease rep scheme to
4 DB
12 HDB Snatch
10 Goblet Squats