8-14-17
Thomasville CrossFit – CrossFit
Warm-up
Barbell warm-up shoulder (No Measure)
10x Press
10x Shoulder rotations
10 x Push Press
10x Shoulder rotations
10x Push jerk
10x Shoulder rotations
Weightlifting
Jerk Complex A (1-1-1)
Push Press x 3+ Push Jerk x 2+ Split Jerk x 1
70-75%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 minutes
3x Pull-up (strict)
6x DB Clean (50/30)
9 x Push-ups