Thomasville CrossFit – CrossFit
Warm-up
Warmup Jump rope 1 (No Measure)
Rotational Exercises x 10
wrist
elbow
shoulder
torso
bend and reach
hip
leg swings
ankle
2 minutes jump rope
Weightlifting
Snatch segment pull (5 sets)
pausing for 3 seconds @
1″, knee, hip,finish
Metcon
Metcon (AMRAP – Rounds)
12 minute EMOM with alternating rounds
10x power snatch (75/55)
15x abmat sit-up
30x double unders