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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
5:00 Cardio Machine
3 Sets
15 Toes Touch Jumping Jacks
8 Push Up to Pike
8 Air Squats
8 Scap Pull Ups (Rnd 3 = 8 Pull Ups)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
**4 Burpee Shuttle Runs every 4:00
RX+ is with a Vest
(Score is Time)
If you plan on doing Murph with a vest, start wearing it now.
Core
Core (No Measure)
Tabata
Plate V-Ups
Plate Extensions