Thomasville CrossFit – CrossFit Advanced
Weightlifting
Clean Complex
power clean + front squat + clean
Metcon
core exercises 2a wk2 (No Measure)
back extension- 3×10
kb cross-chop- 3×12
plank- 2xmax holds
Metcon
stamina builder WBS (Time)
50-40-30-20-10
unbroken WBS (pick weight)
rest as needed