2-20-18
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Shoulder Press (5-5-5)
55%
CORE
Metcon (No Measure)
3 “Giant Sets”:
10 Bent Over Dumbbell Rows (each side)
10 Dumbbell Strict Presses
20 Weighted Sit-ups
20 Weighted Hip Extensions
rest as needed between sets
Weightlifting
Push Jerk (3-3-3)
75%
Metcon
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP
+3 Calorie Row
+3 Overhead Squat (95/65)