4-11-19
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
5 x Burpee over Barbell
10 x Thrusters (95/65)
5 X BOB
15 x Sumo Deadlift Highpull (95/65)
5x BOB
20 x Push Press
5 x BOB
25 x Hang Power Clean (95/65)
5 x BOB
20 x Push Press (95/65)
5 x BOB
15 x SDHP (95/65)
5 x BOB
10 xThrusters (95/65)
5 x BOB