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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Wednesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
20 Jumping Jacks
10 PVC Pass Throughs
10 Good Mornings
5 Push Up to Pike
~~into AS A GROUP~~
1-4
2 Shuttle Runs
MB Cleans
MB Push Press
Push Ups
Workout
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 – 8 Bar Facing Burpees
MIN 2 – Max Hang Cleans 105,75(135,95)
MIN 3 – Max Shoulder to OH
MIN 4 – Rest
(Score is Reps of Cleans + S2OH)
Post-Workout Strength
Metcon (AMRAP – Reps)
3 SETS FOR REPS
Max Strict Knees to Elbow or (Strict Toes to Bar)
-Rest 1:30 b/t Sets-
(Score is Total Reps)