2-15-17

Thomasville CrossFit – CrossFit

Warm-up

Warm-up clean (No Measure)

Rotational exercises x 10

Clean barbell drills:

Front squat

High hang clean

Hang clean

Clean segments

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD: AMRAP 20

10 x Squat Clean (135/95)

10 x Toes to Bar

One team member will AMRAP while the other team member completes a 400m run. When the member on the run returns, he/she will take over the AMRAP. This back and forth exchange with continue for 20 minutes. Every 400 m run that’s completed will count as an extra round for your score in this AMRAP, so run fast.