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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
5 Barbell Strict Press
5 Barbell Good Mornings
10 Front Squats
10 Cat Cows
~~Into~~
2 Sets
5 Barbell Hang Squat Cleans
5 Barbell RDL
10 Lat Pulls
10 Alt. V-Ups
Strength
Deadlift (Heavy 1-Rep)
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 1-Rep
Week 9 of 9
(Score is Weight)
Workout
Metcon (3 Rounds for reps)
3 Sets for Reps
4 Min AMRAP
Row 500m,400m
10 Deadlifts
Max Squat Cleans
Rest 90 Seconds between sets
Weight for both movements
is 75% of body weight