Transform Yourself Today!
Call Now : 281-802-6907
Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 EZ Row
10 Scap Pulls
:20 Hollow Hold
1 ROUND
1:00 Moderate Row
10 Scap Retractions
10 Hollow Rocks
1 ROUND
:30 Hard Row
10 Ring Rows
10 Up-Downs
Strength
Metcon (3 Rounds for reps)
This is a Benchmark
3 Rounds
:30 Max Effort
Strict Pull Ups
1:00 Rest
All three rounds scored separately
**If scaling, remember to note how the pull ups were performed.
Workout
Metcon (Time)
FOR TIME
1000/800m Row
~~Immediately Into~~
21-15-9
Up-Downs to Target*
Pull-Ups
~~Immediately Into~~
1000/800m Row
*Target 6″ above standing reach.
(Score is Time)