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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
1:00 Bike @ Easy-Mod Pace
10 Cat Cows
10 Alt Groiners
10 Step-Ups
~~Into~~
2 SETS
1:00 Bike @ Mod Pace
8 Up-Downs
8 RDL-(Empty Bar)
8 Box Jumps
Strength
Deadlift (5-Rep Heavy )
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep TNG Deadlift
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
20 Box Jumps (30)
20,15 Cal Bike
10 Deadlifts 225,155 (315,205)
(Score is Rounds + Reps)