10-26-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Back Squat (5-5-5)
55%
+10# each month
Metcon
Metcon (Time)
For Time:
50-40-30-20-10 Calorie Row
Rest half time between sets
Gymnastics
Pistols (10-10-10)
alternating legs each rep, add weight with KB/DB as needed