Thomasville CrossFit – CrossFit Advanced
Weightlifting
Bench Press (5-5-5-5-5)
~ 75-80%1RM
Metcon
Metcon (Time)
4x 500m row with 2min. rest @ moderate pace
4x 250m row with 30 sec. rest @100%
~ 75-80%1RM
4x 500m row with 2min. rest @ moderate pace
4x 250m row with 30 sec. rest @100%