03/22/2017

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 (4×6)

H: Push Press (4×6)

F: Clean (4×2)

F: Push Jerk (4×2)

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

Metcon

Metcon (Time)

4 Rounds

H – 200m Row

12 Thrusters 25/15

F – 250m Row

12 Thrusters 33/25

P – 250m Row

12 Thrusters 45/33