8-17-16


Thomasville CrossFit – CrossFit Advanced

Weightlifting

Clean Complex

power clean + front squat + clean

Metcon

core exercises 2a wk2 (No Measure)

back extension- 3×10

kb cross-chop- 3×12

plank- 2xmax holds

Metcon

stamina builder WBS (Time)

50-40-30-20-10

unbroken WBS (pick weight)

rest as needed