9-22-16


Thomasville CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minute

5x Deadlift (185/125)

4x Hang Clean

3x Front Squat

2x Shoulder to Overhead

1x Ground to Overhead