5-8-19

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

Weightlifting

Deadlift (5-3-1+)

Metcon

Metcon (AMRAP – Reps)

20:00 AMRAP

3 Rounds

3:00

Run 400m

With remaining time AMRAP

KBS(53/35)

Rest 2:00

From 13:00-20:00

Establish 1RM Clean
From 0:00-13:00 you’ll be completing a run and Kettlebell Swings for 3 Rounds with rest. You’ll keep count if the KBS. The clean weight and KBS will be combined to get your total score.