9-28-16


Thomasville CrossFit – CrossFit

Warm-up

Warm-up clean (No Measure)

Rotational exercises x 10

Clean barbell drills:

Front squat

High hang clean

Hang clean

Clean segments

Metcon

Metcon (Time)

For Time. 16 Min Time Cap

10-9-8-7-6-5-4-3-2-1

HSQCL Thruster (75/55)

BF Burpee
RX+ 95/65 Thruster