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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Wed, Apr 24
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
2 Sets
4 Burpee Shuttle Runs
8 Air Squats
8 Jumping Lunges
8 Push Up to Pike
~~into~~
3 Sets w/empty Bar
8 Deadlifts
8 Broad Jumps
8 Kip Swings
Metcon
Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP x2
200m Run ( Only at the start )
5 Deadlifts 185,115(275,155)
10 Burpee Box Jump Overs 24,20
15 V-Ups (10 Toes to Bar)
~~~No Rest b/t AMRAPS~~~
After returning from the run on the 2nd AMRAP, pick up where you left off on the 1st AMRAP.
(Score is Rounds + Reps)