3-21-18
Thomasville CrossFit – CrossFit Advanced
Metcon
Metcon (AMRAP – Rounds)
EMOM x 16
1st Minute: 12/9 Assault Bike
2nd Minute: 12 Sumo Deadlift High Pulls (95/65)
3rd Minute: 12 Burpee Box Jumps (24/20)
4th Minute: 12 Chest to Bar Pull-Ups
Weightlifting
Power Clean (3-3-3)
85% then work up to a HS (heavy single) you are only allowed 1 miss during the work for HS.
Push Press (3-3-3)
85%
Clean Pull (3-3-3)
100%