112321

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)

3 Sets:

200m Jog

:30 Shoulder Rotations

:30 Walking Lunges

:30 Bent Over Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 7:

7 Box Jumps

8 DB Renegade Rows

Metcon (AMRAP – Rounds and Reps)

Bodyweight

7 Minute AMRAP

7/7 x Single Arm Bent over Row ( weight as needed, don’t be scared to use anything that is around the house)

7 x Squat Jumps