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Recipe: Slow Cooker Pork Roast & Veggies
https://www.wholekitchensink.com/slow-cooker-pork-roast/#tasty-recipes-8737-jump-target

Thomasville CrossFit – CrossFit

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

This should be completed prior to the start of class.

Warm-up

Warm-up (No Measure)

Barbell Drills

5 Rounds

3 x Power Snatch ( adding weight)

10 x Double Unders

Metcon

Metcon (AMRAP – Reps)

5 Rounds

2:00 Work 1:00 Rest

50 x Double Under

with remaining time AMRAP

Power Snatch

Score is the amount of Power Snatches performed in the WOD
RX- 45/35, 75/55, 95/65, 115/85, 135/95

RX+ 95/65, 115/85, 135/95, 155/115, 185/125

SC- Barbell/Training Bar