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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row
Into…
AMRAP x 6 MINUTES
3 Push up to Pike*
6/6 DB Deadlift
6 DB Front Squat
6/6 DB OH Press
*Pause :02 at the top of the pike.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
300/200m Row
10 Handstand Push-Up (45# deficit)
20 Alt. DB Snatch 35,25 (50,35)
20 Wall Balls 20,14 (30,20)
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back & Shoulders
(No Measure)