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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – 8 Alt. Groiners + Max Step-Ups*
MIN 2 – 12 Ring Rows + Max Bar Hang**
MIN 3 – 8 Barbell RDL + Max Hollow Rocks
MIN 4 – 12 Up-Downs + Max Shoulder Taps
* Switch to Box Jumps on Second Round
** Switch to Tight Kip Swings on Second Round
Strength
Metcon (No Measure)
ON A 15:00 RUNNING CLOCK…
8-8-6-6*
Strict Pull-Ups or Strict Chest to Bar Pull-Ups
*Superset with 3-5 reps of Deadlift…starting Moderate and building to heavier than your workout weight.
(No Measure)
Workout
Metcon (Time)
2 Rounds For Time
25 Pull-Ups (C2B)
25 Deadlifts 135.95(185,135)
25 Box Jumps 24,20
25 Alt. DB Clean 40,25(50,35)
(Score is Time)