04/22/16


Thomasville CrossFit – CrossFit Advanced

push press+push jerk+split jerk ( 1-1-1-1-1)

establish a starting point for this complex. Be a little conservative

Side Bends (3×12)

with a weight in hand, bend over to the side and return back to standing.
2 seconds down and 2 seconds up

Tabata Row (Distance)

8 intervals

20 seconds of work : 10 seconds of rest