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02/20/2017

20
Feb

02/20/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 x (Cossack-Lizard-3 Twists)

12 Squats

12/12 Arm Circles

PVC – (3 Clean High Pulls

3 Turnover Drills

3 Hang Power Cleans

Position work

3 Power Cleans)

Bar – (5 Front Squats

3 Power Cleans

1 Clean)

Weightlifting

H: Front Squat (4×6)

F: Power Clean (5×3 AHAP)

P: Clean (3, 3, 2, 1, 1, 1…)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

H – 15 Ring Rows

20 Alternating Dumbell Snatches 20/15

F – 15 Assisted Pullups

20 Alternating Dumbell Snatches 35/25

P – 15 Pullups

20 Alternating Dumbell Snatches 50/35