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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Wednesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
8 Minute EMOM
MIN 1 – 75m Run + Max Bootstraps
MIN 2 – :45 Lunge + Lunge + Air Squat
MIN 3 – 8 Up-Downs + Max Cat/Cow
MIN 4 – :45 Cossack Squats
Workout
Metcon (AMRAP – Rounds and Reps)
5 SETS*
3 Minute AMRAP
12 KB Goblet Squats 53,35(70,44)
8 Alt KB Goblet Lunges
75m Run
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
1-Mile Run (Time)
Max Effort 1-Mile Run