8-18-16


Thomasville CrossFit – CrossFit Advanced

Weightlifting

Snatch segment pull (1-1-1-1-1)

pausing for 3 seconds @

1″, knee, hip,finish

Gymnastics

HSPU 1A strict (AMRAP – Reps)

max set strict HSPU.

3 sets of kipping hspu with 2x the number of strict hspu.

Metcon

run interval 1A 400 (Time)

4 RDS

run 400m

rest 2 min