8-7-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Olympic
Clean Pull (5-5-5-5-5)
80%
CORE
back extension (15-30 x 5)
Weightlifting
Back Squat (5-5-5+)
55-65-75%
Metcon
Metcon (Time)
MRAP 5
7 Rounds of “The Chief” (135/95)
Max Calorie Assault Bike Time Remaining
rest 5 minutes
AMRAP 5
6 Rounds of “The Chief” (155/105)
Max Calorie Assault Bike Time Remaining
rest 5 minutes
AMRAP 5:
5 Rounds of “The Chief” (185/135)
Max Calorie Assault Bike Time Remaining
“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats
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