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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Tue, Mar 19
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
500m Row
2 Sets
10 Cherry Pickers **4 Count
4 Burpee Shuttle Runs
10 Air Squats
10 Kip Swings
~~into~~
3 Sets w/empty bar
5 Thrusters
5 Kip Swings + 2 T2Bar
Metcon
Metcon (Time)
For Time
600m Run
21-15-9
Thrusters 95,65
BFB
400m Run
(Score is Time)
Weightlifting (Optional)
Weightlifting (No Measure)
Warm Up Back Squats to Mod Heavy
then 5×5 at that weight
Bulgarian Split Squats w/ 2 DBs
4 Sets of 6/6
Heavy Goblet Squats w/elevated heel
1 Sec Pause @ Bottom
2 Sec Squeeze @ the top
5 Sets of 6-8