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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Wednesday
CrossFit ThunderDome – CrossFit
Proverbs 19:21
Warm-up
Burpees & Worms (No Measure)
4 Rounds
5 Burpees
5 Inch Worms
5 Air Squats
Broad Jump Across
High Knees Back
Weightlifting
4 X 4 Split Jerk (4, 4, 4, 4)
15 min running clock
Start at 60% and go up each round. (Form over weight!)
Split Jerk from the rack or from the ground.
Workout
Metcon (AMRAP – Reps)
12 Min AMRAP
10/7 Cals on AB
5 Push Jerk 155,105
10 Lateral Burpees