10-12-16


Thomasville CrossFit – CrossFit Advanced

Gymnastics

Strict Pull-Ups (max x 3)

Weightlifting

Overhead Squat (3-3-3-3-3)

~75%1RM

CORE

Core Series A2 (No Measure)

Back Extension 3×8 reps

KB cross-chops 3×20 reps