12-27-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Metcon (Weight)
3-Position Squat Clean (High Hang, Knee, Floor)
1 Set @ 65%
1 Set @ 70%
3 Sets @ 75%
Gymnastics
Metcon (2 Rounds for reps)
2 Rounds:
AMRAP 1:00 – Strict Handstand Push-ups
Rest 1:00
AMRAP 1:00 – Handstand Push-ups
Rest 2:00 between rounds
Metcon
Metcon (AMRAP – Rounds)
Alternating On the Minute x 20
Even – 200 Meter Run
Odd – 15/12 Calorie Row