7-23-20
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
Metcon (Weight)
3 Rounds
3 x Clean Pull- Hang power clean- power clean
same weight across the sets
Metcon
Metcon (Time)
For Time (7:00)
21-15-9
Assault Bike Calorie
Deadlift (225/155)