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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Friday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
Coaches Choice
Workout
Metcon (Time)
Partner WOD for Time
3 Rounds
30 Wall Ball 20,16
30 KB Swings 53,35
30 Hang Cleans 115,75
30 Back Squats
Both partners will perform 3 Burpees before they switch workers. Not to include after final rep of that movement .
Finisher
Metcon (No Measure)
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Russian Twist
MOVT 2 – Slow Tuck-Ups
*Alternate movements for 8 Rounds total.