10-12-16


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)

9 min AMRAP

12 x T2B

9 x Snatch (75/55)

6 x Box Jump Over (24/20)

3 x Burpee Pull-ups