9-6-17
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
Behind The Neck Jerk (1-1-1-1-1)
Heavy Single
Metcon
Metcon (Time)
For Time: 21-15-9 (7min)
Shoulder to Overhead (135/95)
Row Calories