3-5-20

Thomasville CrossFit – CrossFit

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

Weighted Lunge (10-10-10-10-10)

hold a weight either in your hands, in the front rack, or on your back.
Great technique is required to safely perform this movement. Be conservative in weight selections. Alternate legs each rep and scale to the weaker side. This is 5 steps each leg.

Metcon

Metcon (Time)

For Time

15-12-9

Front Squat (135/95)

Chin-Ups