10-5-16


Thomasville CrossFit – CrossFit

Warm-up

TCF CrossFit Poker (No Measure)

Teams of 2 will collect cards by completing exercises for the value of the card.

Ace-10= 10 reps, all others cards are their number value in reps.

Diamonds= OHS

Hearts= V-UPS

Club= Box Jumps

Spades= Dips

Poker Hands written up on board in class.

Metcon

2 Bears Complex (AMRAP – Reps)

Teams of 2 will alternate “Bear Complex” for 20 min AMREP

Bear Complex 95/65

Power clean

Front squat

Push press

Back squat

Push press

No thrustering the weights.