3-13-18

Thomasville CrossFit – CrossFit

Warm-up

Barbell Clean warm-up (No Measure)

1. Down and Finish

2. High Pull

3. Muscle Clean

4. HPCL- 2″,4″,6″

5. HSCL

5 reps per movement, similar to Burgener Snatch Drills

Weightlifting

Squat Clean (2-2-2)

Every 2 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 0:00-4:00

2 RDS

3x Clusters (95/65)

6x Toes to Bar

9 x Barbell Burpees

4:00-8:00

2 RDS

3x Clusters (115/75)

6x Toes to Bar

9x Barbell Burpees

8:00-12:00

2 RDS

3x Clusters (135/85)

6x Toes to Bar

9x Barbell Burpees

With remaining time Cluster (135/85)