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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Thu, Mar 21
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
2 Sets
15 Toe Touch Jumping Jacks
20 Mountain Climbers
5 Push Ups + 5 P U to Pike
4/4 Scorpion Kicks
→into
2 Sets w/1 DB
8 Deadlifts-2 Hands
8 Alt Hang Snatch
8 Front Squats-2 Hands
Metcon
Metcon (3 Rounds for weight)
Partner WOD
15:00 EMOM for total weight
Max Devils Press w/2 DBs
6 Synchro Burpee Shuttle Runs
Max DB Bench Press w/2 DBs
40 Barbell Row
~~1:00 Rest~~
(Score is total weight moved)
Take the combined weight of the DBs and multiply that weight with the total number of Reps.
Score each round separately.
Weightlifting (Optional)
Weightlifting (No Measure)
Pyramid Bench ^ 10-2-10 (evens)
Slight Incline DB Bench Press 4×8-10
w/6-10 dips after each set
DBs together Bench 4×6-10
w/max DB Flies after each set