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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Wednesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Row*
10 Jumping Groiners
10 Supermans
7 Goblet Kang Squat**
*Increase pace each Round (EZ → Mod → Hard)
**Round 2 perform 7 KB Swings; Round 3 perform 7 Goblet Squats
Strength
Back Squat (6-6-6-6)
-Rest as Needed b/t Sets-
Workout
Metcon (Time)
FOR TIME
RX
7-12-15-21-15-12-7
Cal Row
Goblet Squats 53,35
RX+
9-15-21-27-21-15-9
Cal Row
Goblet Squats 70,53
(Score is Time)