03/15/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 x (10 Strokes each:

Half Legs

Legs

Legs + Hips

Full Strokes)

PVC:

Clean High Pulls

Turnovers

Power Cleans

Front Squats

Push Press

Push Jerks

Weightlifting

H: Front Squat (4×10)

H: Push Press (4×10)

F: Clean (4×3)

F: Push Jerk (4×3)

P: Clean and Jerk (3×[email protected]% 3×[email protected]%)

Metcon

Metcon (Time)

2 Rounds

H-400m Row

20 Thrusters 65/45

90s Rest

F-500m Row

20 Thrusters 75/53

90s Rest

P-500m Row

20 Thrusters 95/63

90s Rest