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Announcements

Cold Gear Sale (Pre-Order ONLY)
https://www.customink.com/g/xrd0-00ch-akhs
TCF Christmas Party @ Hank’s house
Saturday, December 11 @ 6PM
Bring your favorite holiday dish & BYOB!

Thomasville CrossFit – Home WOD

Warm-up

Warm-up (No Measure)

On a 10:00 Clock:

10 Good Mornings

5 Wall Squats

10 Overhead Walking Lunges

10 High Knees in Place

Metcon

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 20:

15 DB Thrusters

60 Double Unders
If you have Equipment

Metcon (AMRAP – Rounds and Reps)

BODYWEIGHT

AMRAP 20:

15 Weighted Thrusters

60 Lateral Line Hops
You can use any weight that you have and possibly even substitute some push-ups and dips in as well.

Gymnastics

3:00 L Sit Hold (Time)

rest as needed and log the total time it takes for you to accumulate 3:00

Cool Down

Warm-up (No Measure)

STRETCHING

2 Sets:

:30 Standing Quad Stretch / Leg

:30 Pigeon Stretch / Leg