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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 7:00 Clock:

10 Jumping Jacks

10 Muscle Snatches

10 Alternating Overhead Lunges

10 Air Squats
Muscle Snatch

https://www.youtube.com/watch?v=bJYzOo1cNqY

try this with a PVC pipe or something light and straight in the warm-up

Metcon

Metcon (No Measure)

EQUIPMENT

EMOM 18:

Minute 1 | 2 DB Overhead Squats / Arm

Minute 2 | :20 Handstand Hold

Metcon (No Measure)

BODYWEIGHT

EMOM 18:

Minute 1 | 5 Weighted Squats

Minute 2 | :20 Handstand Hold