5-15-17
Thomasville CrossFit – CrossFit Advanced
Warm-up
Weightlifting
Clean and Jerk (1-1-1)
85%
Clean Pull (2-2-2)
105% of clean
Back Squat (2-2-2-2-2)
70% EMOM
CORE
GHD Situps (15-15-15-15)
Sit-ups (30-30-30-30)
Weightlifting
Deadlift (15-15-15-15-15)
50%
Kettlebell Swing (20-20-20-20-20)
Kettlebell Swing