7-17-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Clean (1-1-1)
90% (+2%) cycle 2
Clean Pull (1-1-1)
100% +2% cycle 2
CORE
back extension (15-30 x 5)
Weightlifting
Back Squat (20-20-20-20-20)
~60%
Gymnastics
Hanging Hollow Hold (5 Rounds for time)
Hanging from the pull-up bar or rings, hold yourself up in a hollow rock/ core engaged position.
:30 sec – 1:00 minute