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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
PVC Pass Throughs
PVC Good Mornings
10 Bootstrappers
5 Inchworms
5 Push Up to Pike
~~into~~
3 Sets w/Empty Bar
10 Deadlifts
10 Hang Cleans
10 Front Squats
2 Shuttle Runs
Weightlifting
Metcon (Weight)
E2MOM for 6 Sets
Heavy Complex
1 Deadlift
+
1 TNG Squat Clean
+
1 Hang Squat Clean
Increase as you go.
Score is Heaviest Round completed.
Workout
Metcon (AMRAP – Rounds and Reps)
3 – 4 Min AMRAPs
5 Deadlifts 225,145(315,205)
15 Wall Ball 20,14(30,20)
5 Bar Facing Burpees
~~~1 Minute Rest~~~
Perform the 4 Min AMRAP three times with a 1:00 rest in between.
*Pick up where you leave off