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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Saturday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
5 Inch Worms
10 Step-Ups
10 WB Push Press
10 Elbow Punches
Into…
1 ROUND
5 Push-Up to Pike
8 Step-Overs
8 WB Front Squats
5 Clean Deadlift
Into…
1 ROUND
5 Burpees
6 Wall Balls
6 Box Jump-Overs
5 Hang Muscle Clean
Workout
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
200m SB Run 35,30 (Alternating)
5 Handstand Push Ups
12 Alt DB Hang Clean to OH
25′ OH Lunges 40,25
1 Partner running 2nd Partner performing reps.
If performing the WOD alone, simply perform the WOD in order.