8-23-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Olympic
Push Press (1-1-1)
85-90%
Gymnastics
Metcon (3 Rounds for reps)
3 RDS:
5 x Strict Pull-up
5 x Kipping Pull-up
AMRAP Toes to Bar Unbroken
The goal is to stay on the barbell and not drop off. Rest as neede and score each round seperate.
Weightlifting
power lift
Bench Press (5-3-1+)
65-75-85%
Bench Press (75% x 3 sets)
75% of the reps completed on your max effort set from 5-3-1