Thomasville CrossFit – CrossFit
Warm-up shoulder+hips (No Measure)
Rotational exercises x 10s
10 x primal pull through
10 x internal & external arm rotations
walking lunge with twists
with a running clock for 8 minutes, every 40 seconds.
1x Power clean @ 65% 1RM every 40 seconds.
then again for another 8 minutes.
1x Power snatch @ 65% 1RM every 40 seconds.
The focus is on speed.
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP
9 x TTB
7 x HSPU
5 x Power Clean (135/95)