10-4-16

Thomasville CrossFit – CrossFit Advanced

Weightlifting

snatch complex A (60-70% x 1 x 5)

power snatch + overhead squat + snatch
this is about having a strong position in the bottom of squat

Metcon

5k Row (Time)

Max Effort 5k Row
Inerval training.

Row for 2 min, rest for 1 min.

Gymnastics

Pull-ups (max-max-max)