3-13-18
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Power Snatch (3-3-3)
75-80%
Snatch Pull (3-3-3)
95%
Metcon
Metcon (Time)
5 RFT
500m Row
15 x GHDSU
15 x Push-ups
You must maintain 75% of your best 500m time on the rower. If you don’t have a 500m Row max effort, stop and go get one. The GHDSU and Push-Ups must be done unbroken.