1-9-18
Thomasville CrossFit – CrossFit
Warm-up
Relay 3 (No Measure)
run forward and grab a clip and then backwards.
Karaoke down and back for another clip
bear crawl down and back for another clip
Gymnastics
Burns 2 min max effort Ring Dips (AMRAP – Reps)
2 min max effort ring Dips
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
50 x GHDSU Buy-In
With the remaining time
5 x Burpee Box Jump Over (24/20)
10 x One Arm DB Push Press(50/35)