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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Wednesday
CrossFit ThunderDome – CrossFit
Together We Win
Ecclesiastes 4:9-10
Warm-up
Warm-up (No Measure)
2 Rounds
10 Alt Groiners
10 Bootstrappers
Then …
“Bring Sally Up”* 95,65
*Play song: “Flowers” by Moby
Any time the song says “Bring Sally Down,” athletes meet at the bottom of a Squat
Any time the song says “Bring Sally Up,” athletes stand up
Workout
Metcon (Time)
FOR TIME
30 Squat Clean & Jerk* 115,75 (155,105)
*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back & Shoulders
(No Measure)