12-18-17
Thomasville CrossFit – CrossFit
Warm-up
Barbell Clean warm-up (No Measure)
1. Down and Finish
2. High Pull
3. Muscle Clean
4. HPCL- 2″,4″,6″
5. HSCL
5 reps per movement, similar to Burgener Snatch Drills
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
12 x Cal Row
9 x C2B Pull-up
6 x Burpee
3 x C&J (135/85)
Power Clean https://youtu.be/GVt4uQ0sDJE
Push Jerk
https://youtu.be/V-hKuAfWNUw