11-7-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Deadlift (3-3-3+)
60-70-80%
Metcon
Metcon (AMRAP – Rounds)
Alternating On the Minute x 14
15/12 Calorie Bike
15 GHD Sit-Ups
Metcon
Metcon (AMRAP – Reps)
Max Handstand Pushups
Rest 3:00
5 Sets of 30%
rest as needed between