Thomasville CrossFit – CrossFit
Warm-up
https://www.youtube.com/watch?v=Y5YFU_iuwJ4
Burgener Warm-up
Snatch Warmup A (No Measure)
Rotational exercises x 10 each
2 minutes jumping rope
20 x PVC pass throughs
10x OHS wall squat
Burgener Warm-up
Weightlifting
Power Snatch (5 x 2)
EMOM set-up ~ 70% of power snatch 1rm
Metcon
Metcon (AMRAP – Rounds)
EMOM alternating rounds
5 x Deadlifts 275/185
30 x Double Unders
RX+ 315/225 – 50 x Double Unders