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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
1:00 Jump Rope
10 PVC Pass Throughs
10 PVC Good Mornings
5 Push Up to Pike
~~into~~
2 Sets w/empty bar
10 Deadlifts
10 Hang Cleans
10 Strict Press
5 Thrusters
Workout
Metcon (Time)
For Time
20 DB Hang Snatch
10 Burpees
20 DB Hang C&J
10 Burpees
20 DB Thrusters
10 Burpees
20 DB Squat Cleans
10 Burpees
DB Weight 40,25(50,35)
All movements are performed with a single DB. Movements can be Alt but don’t have to be. Split the reps between each arm.
Finisher
Metcon (No Measure)
3 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
:10 Hollow Rock Hold
1:00 Rest