1-15-20
Thomasville CrossFit – CrossFit
Warm-up
Default Warm-up 3 (No Measure)
Then 3 RDS
:15 Jumping Jacks
:15 Squats
:15 High Knees
:15 Butt Kickers
Then 3 RDS
:15 Plank
:15 Superman
:15 Side Plank/L
:15 Side Plank/R
Weightlifting
Bench Press (3-3-3-3-3)
Metcon
Metcon (Time)
10 Rounds
50m Farmers Carry right (50/35)
50m Farmers Carry left (50/35)
10 x Box Step-Ups (24/20)
RX+ is a penalty performed every time the athletes sets the DB down +1 Burpee (10 burpee max)