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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Tue, Aug 8
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up / CleanLngKB (No Measure)
4:00 AB or Rower
2 Sets
20 Mountain Climbers
2/2 Pigeon Pose
8 Cat to Cow
8 Push Up to Pike
:20 Cobra Pose
~~into~~
15 Air Squats
5 Sets w/barbell
3 Deadlifts
2 Hang Cleans
1 Front Squat
**Increase weight each set
Metcon
Metcon (Time)
For Time
10 H-Squat Cleans 115,75(155,95)
5/5 Alt KB Suit Case Lunges 44,26(53,35)
14 V-Ups (10 Toes to Bar)
8 H or G-Squat Cleans +20,+10(+30,+20)
5/5 Alt KB Front Rack Lunges
14 V-Ups (10 Toes to Bar)
6 H or G-Squat Cleans +20,+10(+20,+10)
5/5 Alt KB OH Lunges
14 V-Ups (10 Toes to Bar)
(Score is Time)
H or G = From the Hang or from the Ground.