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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
4 ROUNDS
:15 Jumping Jacks
:15 Lunges
:15 Up-Downs
:15 Glute Bridge Hold
Strength
Deadlift (1×2 / 1×2 / 1×2+)
DEADLIFT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
12 Back Rack Lunges 75,55 (115,75)
9 Thrusters (Front or Back)
6 Burpees Over Bar
(Score is Time)