092721

Thomasville CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Set 1

30 Jumping Jacks

5 Inch Worms + Push-up

10 Air Squats

5 Single-Arm Ring Rows / Arm

Set 2

30 Skier Jacks

10 Strict Press (PVC)

10 Front Squats (PVC)

10 Jumping Pull-ups or Ring Rows (regular)

Set 3

30 Mountain Climbers

10 Thrusters (PVC)

5-10 Pull-ups, Jumping Pull-ups, or Ring Rows

Set 4 | Allow no more than 3:00 for this

5-4-3

Thrusters (PVC)

Pull-ups or scaling option

Metcon

Metcon (Time)

For Time:

50-30-20

Thrusters (65/45#)

Pull-ups

Metcon

Metcon (Time)

For Time:

50-30-20

Thrusters (45/35#)

25-15-10

Pull-ups