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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Thu, Jan 4
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
500m Row
3 Rounds
10 MB Cleans
10 Russian KB Swings
10 Kips Swings
Metcon
Metcon (4 Rounds for reps)
4:00 AMRAP for 4 Sets
400m,350m Row
15 Wall Ball 20,14(30,16)
15 KB Swings 53,35(70,44)
Max Effort Pull Ups
~~Rest 1:30 b/t sets~~
(Score each set of Pull Ups)
Metcon (5 Rounds for reps)
1:00 AMRAP for 5 Sets
20 Russian KB Swings
Max 25′ Shuttle Runs
~~Rest 1:00 b/t Sets~~
(Score total Runs for each Set)