7-14-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
CORE
plank holds (60 x 3)
Add weight as needed
Weightlifting
Deadlift (80% max reps of 80% x 3)
Whatever your max reps were of your 80% max effort in class. Do that number 3 more sets. Example: 80% x 10 would be 3 more sets of 7-8 reps post wod.