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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
Lamentations 3:37-42
Warm-up
Warm-up (No Measure)
2-3 ROUNDS
1:00 Row
10 BB Good Morning
20 Shoulder Taps
5 Push-Up to Pike
Strength
Deadlift (1×4 / 1×4 / 1×4+)
DEADLIFT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
30/20 Cal Row
15 Deadlifts 155,105(225,155)
12 Handstand Push-Ups (Deficit 45#)
(Score is Time)