Thomasville CrossFit – CrossFit
Mobility WOD
https://www.youtube.com/watch?v=Q8vay90655Q
Warm-up
medball clean warmup (No Measure)
Rotational Exercises x 10
wrist
elbow
shoulder
torso
hip
leg swings
ankle
cossacks
10 x medicine ball clean
10 x medicine ball OHS
Weightlifting
Squat Clean (1-1-1-1-1)
Metcon
Metcon (Time)
For Time
21-18-15-12-9-6-3
Power Clean (135/95)
WBS (20/14)