9-12-18
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
Metcon
Metcon (Time)
For Time: 20 minute Time Cap
30m Handstand Walk
9 x Squat Clean (185/125)
20m Handstand Walk
12 x Squat Clean (185/125)
10m Handstand Walk
15 x Squat Clean (185/125)
RX = 25-20-15 handstand push-ups
Sc = 25-20-15 DB shoulder press