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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Saturday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP X 6 MINUTES
0:00-3:00
10 Air Squats
10 Box Step-ups
:30 Single Unders
25’ Tip Toe Walk
3:00-6:00
10 Single DB Front Squats
10 Alt Single DB Suitcase Step-ups
:30 High Jump Singles / Double Unders / Double Under Attempts
25’ Heel Walk
Workout
Metcon (AMRAP – Reps)
23 Min WOD
15 Min AMRAP
9 Syncro Burpees
1 200m SB Run 35,30
30 Hang DB Snatch 50,35
30 Wall Ball 20,14
30 KB Swings 53,35
~~~~~~into~~~~~~
8 Min AMRAP
C&J 135,95
(Score is total Reps Combined)