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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
4 ROUNDS (progress movement every round)
:30 of…Single Unders → Fast Singles → High Jump Singles → DU’s or attempts
10 Reps of…Plate DL → Plate Power Clean → Plate G2O → Plate Thruster
10 Reps of…BW Lunge → Lunge with Twist → Groiner with Twist → Bootstrapper
Workout
Metcon (4 Rounds for reps)
Every 6 Mins for 24 Mins
(4 Rounds)
800m Row / 1500m AB
30 Plate GTOH 35,25(45,35)
Max Effort DUs with remaining time
Alt between the Rower and AB.
Score is total number of DUs.
Optional Finisher
Warm-up (No Measure)
“SUNS OUT, GUNS OUT”
3 SETS
15 DB Floor Press (Heavy)
:45 “Gun Hold” w/ Plate*
*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body