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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2:00 on AB or Rower
~~into~~
2 Sets
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC OHS
5 PVC Snatch Drops
~~Into~~
2 Sets
4 Push-Up to Pike
10 Alt DB Snatch
6/6 DB Strict Press
4/4 DB Lunge
20 Russian Twists
Workout
Metcon (Time)
5 Rounds for Time
10 Hang Snatch 85,55
20′ OH Lunges
20 DUs (30)*
20′ OH Lunges
8 HS Push Ups
10 Goblet Squats Every Even minute starting with Zero until all five rounds are complete.
Finisher
Metcon (Time)
FOR TIME
20-15-10-15-20
Russian Twists*
Sit-Ups
*1 Rep= R+L.
(Score is Time)