6-30-17
Thomasville CrossFit – CrossFit Advanced
CORE
Tabata Hollow Hold (No Measure)
Hollow hold position 20:10 x 8 rounds.
Gymnastics
Metcon (Time)
For Time 45/25 extra plate
6 Strict Deficit HSPU
Rest 1:00
5 Strict Deficit HSPU
Rest :45
4 Strict Deficit HSPU
Rest :30
3 Strict Deficit HSPU
Rest :15
2 Strict Deficit HSPU
*Doesn’t have to be unbroken
Weightlifting
Metcon (No Measure)
EMOM6
Power Snatch 75% x 4 (RDS 1-3-5)
Power CJ 75% x 6 (RDS 2-4-6)