Thomasville CrossFit – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
12 x T2B
9 x Snatch (75/55)
6 x Box Jump Over (24/20)
3 x Burpee Pull-ups