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.