3-7-18

Thomasville CrossFit – CrossFit Advanced

Metcon

Metcon (No Measure)

Recovery Bike

18:00 Recovery Effort

Every 3:00 Complete 12 Kipping Chest to Bar Pull-ups

CORE

Metcon (No Measure)

For Quality

3 x 12 Glute Ham Raises

3 x 15 Weighted Hip Extensions

3 x 18 Back Extensions (Unweighted)

3 x 21 Med-ball GHD Sit-Ups (20/14)

Weightlifting

5-3-1 Total: Front Squat (Weight)

when you start this workout, you are only allowed 1 attempt at each weight and you have 2 minutes between each lift. scored by total weight lifted for all 3 lefts. ex 100×5-125×3-150×1= 375 total