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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
12 Up-Downs
12 DB Strict Press
12 Alt. Lunges
12 Sit-Ups
~~into~~
2 ROUNDS
8 Alt DB Snatch
8 Knee Raises or to Elbow
12 Goblet Squats
12 Tuck-Ups
Strength
Bench Press (1×3 / 1×3 / 1×3*)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
**Add 5-10lb to the working weight today.
Week 6 of 9
(Score is Weight)
Workout
Metcon (Time)
4 Rounds
24 Alt DB Hang Snatch
20′ OH Lunges w/DB
15 Toes to Bar
~~~~~~~~~
50 Double Unders (100)
DB – 40,25(50,35)