Thomasville CrossFit – CrossFit Advanced
Weightlifting
snatch complex A (60-70% x 1 x 5)
power snatch + overhead squat + snatch
this is about having a strong position in the bottom of squat
Metcon
5k Row (Time)
Max Effort 5k Row
Inerval training.
Row for 2 min, rest for 1 min.