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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Wednesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
20 Jumping Jacks
10 Scap Push-Ups
10 Step Ups
~~Into~~
3 Sets
5 Push-Up to Pike
5 Up-Downs
5 DB Deadlift*
5 Box Jumps
*Round 2&3 Perform DB Bent Over Row
Strength
Bench Press (3+ Warm up sets then 5×5)
Warm up to a HEAVY weight.
Then perform 5×5 at the same weight.
SCORE IS YOUR LIGHTEST ROUND, if you choose to increase.
Workout
Metcon (Time)
DO NOT DROP THE DBs
FOR TIME
2-4-6-8-10-8-6-4-2
Burpee BJO 24,20
8 Alt DB Snatch 40,25(50,35) after each set.
(Score is Time)
DO NOT DROP THE BUMBBELLS
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Twisted Cross (R)
2:00 Twisted Cross (L)
(No Measure)