12-15-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Back Squat (5-3-1+)
65-75-85%
Metcon
Metcon (AMRAP – Rounds)
On the Minute x 16 (4 Rounds)
Minute 1 – 18/14 Calorie Row
Minute 2 – 15/12 Calorie Row
Minute 3 – 12/9 Calorie Row
Minute 4 – Rest
Metcon (Time)
For Time:
75 Dumbbell Box Step-Ups (50’s/35’s to 24/20)