5-24-17
Thomasville CrossFit – CrossFit
Warm-up
Barbell Clean warm-up (No Measure)
1. Down and Finish
2. High Pull
3. Muscle Clean
4. HPCL- 2″,4″,6″
5. HSCL
5 reps per movement, similar to Burgener Snatch Drills
Weightlifting
Power Clean (1RM)
Max effort attempt
Metcon
Metcon (AMRAP – Reps)
10 minute AMREP
20 x Burpees
10 x PCL (95/65)
15 x Burpees
10 x PCL (135/95)
10 x Burpees
10 x PCL (185/125)
5 x Burpees
PCL (225/155)