Thomasville CrossFit – CrossFit
Warm-up
TCF CrossFit Poker (No Measure)
Teams of 2 will collect cards by completing exercises for the value of the card.
Ace-10= 10 reps, all others cards are their number value in reps.
Diamonds= OHS
Hearts= V-UPS
Club= Box Jumps
Spades= Dips
Poker Hands written up on board in class.
Metcon
2 Bears Complex (AMRAP – Reps)
Teams of 2 will alternate “Bear Complex” for 20 min AMREP
Bear Complex 95/65
Power clean
Front squat
Push press
Back squat
Push press
No thrustering the weights.