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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets
4 Shuttle Runs
10/10 Leg Swings
Frankestien Walks
Butt Kicks
~~~into~~~
2 Sets with empty bar
8 Snatch Push Press
5 OHS
5 Push Up to Pike
Weightlifting
Snatch Push Press (8 Min EMOM: Perform 3 Snatch Push Press and 2 OHS)
Establish workout weight prior to starting. Score is your lightest round.
Workout
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
~~~~800m Run~~~~
5&5 KB HSnatch 53,35(70,44)
5&5 KB OHS
2 WW (4)
*A DB of equal weight is acceptable