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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets
4 Shuttle Runs
5 Up-Downs
5 Scap Pull-Ups
5 Push Up to Pike
~~~Into~~~
2 Sets w/Empty Bar
5 Bootstrapper Squats
5 Front Squats
5 Strict Press
3 Thrusters
Strength
Thruster (3-Rep Heavy )
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
CG Run
3 Thrusters 95,65
5 Pull Ups or 2 BMU
*Every round, Thruster reps increase by 1. For example, 3-4-5-6-etc. PU or BMU stay the same.
(Score is Rounds + Reps)