12-4-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Back Squat (3-3-3+)
60-70-80%
+10# ea month
CORE
back extension (5 x 15-20)
Metcon
Metcon (Time)
3 RFT
20 Dumbbell Snatches (50/35)
20 Box Jump Overs (24/20)
20 Toes to Bar
20/15 Calorie Assault Bik