10-30-17

Thomasville CrossFit – CrossFit Advanced

Weightlifting

Shoulder Press (5-5-5+)

55-65-75%

+5# each month.

Metcon

Metcon (Time)

Ascending Ladder for 7 Minutes:

3 Thrusters (115/80), 3 Burpee Box Jump Overs (24/20)

6 Thrusters (115/80), 6 Burpee Box Jump Overs (24/20)

9 Thrusters (115/80), 9 Burpee Box Jump Overs (24/20)

Gymnastics

Metcon (Time)

3 Rounds:

20% of Max Pull-ups

30% of Max Pull-ups

40% of Max Pull-ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.