12-6-19

Announcements

Paleopathology and the Origins of the Paleo Diet by Dr. Michael Eades

https://www.crossfit.com/essentials/eades-health-conference-paleopahology

Thomasville CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

8-10 x Symmetry Crossover shouler prep

10 x Kipping swings ( or 10 x hollow holds & 10 sec pull-up hang)

15 x Air Squats

20 x Jumping Jacks

Metcon

Metcon (AMRAP – Reps)

Alternating Round EMOM 8

15 x Thrusters (95/65) RD1

15 x Pull- ups RD2
RX- thruster 75/55

Masters RX+ 75/55 THR & pull-ups

Masters RX 45/35 THR & banded strict pull-ups (Green)

Weightlifting

Push Jerk (3-3-3)

Push Jerk

https://youtu.be/VrHNJXoSyXw