7-20-17

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

Deadlift (5-3-1+)

65-75-85%

Metcon

Metcon (AMRAP – Reps)

AMRAP 5 minutes

50/40 x Assault Bike Calorie

AMRAP x Power Clean (185/125)