10-31-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Back Squat (5-5-5+)
55-65-75%
+ 10# each month
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
30 Double Unders
15 x Power Snatch (95/65)
30 Double Unders
15 x GHDSU
Metcon (No Measure)
5 RDS: un-timed for quality
6 x L-Pull-ups
9 x Ring Push-ups
12 x Back Extensions