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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
200m Row
20 Jumping Jacks
20 Mountain Climbers
10 Push Ups
10 V-Ups
~~Into~~
2 Sets
200m Row
5 Up-Downs
10 MB Deadlifts
10 MB Thrusters
Weightlifting
Bench Press (Set of 5 then 4 then 3×3 then 2×2)
Workout
Metcon (4 Rounds for reps)
4 Rounds for Reps
3 Min AMRAP
250/220m Row
20 KB Swings 53,35
Max Thrusters 95,65
~~~90 Sec Rest~~~