9-12-17
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
Clean and Jerk (3-3-3)
70-75%
Metcon
Metcon (Time)
For Time:
21-15-9
Front Squat (95/65)
Ring Dips