6-15-17
Thomasville CrossFit – CrossFit Advanced
Metcon
Metcon (3 Rounds for reps)
AMREP 4:00
400m run
15 x over the bar Burpee
Max Power Snatch (95/65)
Rest 4:00
AMREP 4:00
400m run
10 x Barbell Burpee
Max Power Snatch (115/75)
Rest 4:00
AMREP 4:00
400m run
5 x Barbell Burpee
Max Power Snatch (135/95)
CORE
Hip Extension: 5 x 15 – 30 reps
Weightlifting
Back Squat: 5 x 15 @ 55% 1RM
C2 + 10 #