10-17-17
Thomasville CrossFit – CrossFit Advanced
Take care to not overtrain your back today by doing both the WOD and Wendler and the CJ max. It’s only Tuesday!
Metcon
TCF Partner WOD 10 (AMRAP – Rounds and Reps)
15 minute AMRAP
10-9-8-7-6-5-4-3-2-1-2-3…
Ring Muscle-Ups
Deadlift (315/225)
Partner switch requires 20 x Unbroken Double Unders
Metcon (Time)
For Time:
9-7-5
Deadlift (315/225)
Ring Muscle -Up
Solo WOD. for those of you lone wolf WODrs looking for that special spotter 😉
Weightlifting
Deadlift (5-3-1+)
65%-75%-85%
+10# each month