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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
2/2 Alt. Samson Stretches
8 Up-Downs
8 Scap Push Ups
:10 Top of the Dip Hold
:10 Bottom of the Dip Hold
~~Into~~
2 Sets w/empty bar
6 Deadlifts
6 Cuban Presses
6 Muscle Cleans
6 Push Press
Extended Warm-up
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 3 Ground to Overhead*
MIN 2 – 3-5 Strict Ring Dips or Slow Box Dips
*Start Light-Mod and build up to and possibly past workout weight. Clean & Jerk preferred.
(Score is Weight)
Workout
“ELIZA & BETH” (Time)
FOR TIME
9-7-5
Ground to Overhead 135,95(175,115)
21-15-9
Box Dips (Ring Dips)
~~Rest 2:00~~
15-12-9
Ground to Overhead 95,65(115,85)
15-12-9
Burpees Over the Bar
(Score is Total Time)