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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up (7 min cap)
3-4 SETS
7 Barbell Stiff-Legged DL
7 Barbell Bent Over Row (:02 pause at sternum)
7/7 Leg Swings (barbell in flaghold)
7/7 Alt. Groiners
14 Barbell Hops
Strength
Deadlift (3-3-3-3-3)
Deadlift*
*Build to 3RM Deadlift.
Workout
Metcon (Time)
FOR TIME
200m Run
~~~~~~~~~~~~~~~
3 ROUNDS
15 Deadlifts 135,95(185,135)
30 Double Unders (50)
~~~~~~~~~~~~~~~
200m Run
-10:00 Hard Cap-
Extra Credit
Metcon (No Measure)
On Your Own Time
Every 1:30 for 10 Rounds
200m Run