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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
Min 1 – 15 Bootstrappers + 15 MB Deadlift
Min 2 – 5 Up Downs + 10 MB Cleans
Min 3 – 5 Push Up to Pike + 10 MB Press
~~~then~~~
EMOM X 6 MINUTES
Min 1 – 5 Hang Snatch + 5 Press
Min 2 – 5 Snatch Drops + 3 OHS
Min 3 – 5 Hang Sqt Snch w/ pause
Weightlifting
Squat Snatch (4×4 then work to 1RM)
Workout
Metcon (Time)
50 Air Squats
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4 Rounds
5x – HS + HSS 75,55(85,65)
30′ OH Lunges
5x – HS + HSS
14,10 Cals on AB
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50 Air Squats