12-19-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Bench Press (5-5-5)
55%
+5# each month
Metcon
Metcon (Time)
21-15-9:
Kettlebell Swings (70/53)
Bow Jump (24/20)
Calorie Assault Bike
Rest 5:00
9-15-21:
Calorie Assault Bike
Box Jump (24/20)
Kettlebell Swings (70/53)
Gymnastics
Metcon (Time)
50′ Walking Lunge (50s/35s)
100′ Handstand Walk
100′ Walking Lunge (50/35)
100′ Handstand Walk
50′ Walking Lunge (50/35)