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Announcements

Recipe Idea: Turmeric Tahini Loaded Chicken Salad
https://realfoodwholelife.com/recipes/turmeric-tahini-loaded-chicken-salad/#recipe
Buy your Murph shirt/tank to benefit Dog TagSS in support of local veterans. Sale ends on 5/11. https://www.customink.com/fundraising/dogtagss?utm_campaign=mobile-campaign-page-share&utm_content=dogtagss&utm_medium=social&utm_source=copy-link

Thomasville CrossFit – TCF Youth

Warm-up

Rowling (No Measure)

We are going bowling with Rowers!

Athletes will have 10 attempts to row and stop the distance rowed on 100 meters. The closer the athlete is to 100 meters, the better the score! Good Luck!

Weightlifting

1st Cycle

Back Squat (5-5-5-5-5)

Shoulder Press (5-5-5-5-5)

Weightlifting

Cycle 2

Back Squat (10-10-10-10-10)

Shoulder Press (10-10-10-10-10)

Weightlifting

Cycle 3

Back Squat (5-5-5-5-5)

Push Press (5-5-5-5-5)

Metcon

Metcon (3 Rounds for reps)

3 Round EMOM

(60 seconds)

Push-ups

Air Squats

Sit-ups

Pull-ups

Rest