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Announcements

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
Breakfast Idea: Taco Breakfast Scramble
https://beautyandthebenchpress.com/meal-prep-taco-breakfast-scramble-whole30-low-carb/
21-Day May Macro Challenge starts on May 7th! Sign up by contacting Coach Abrie at abrie@thomasvillecrossfit.com or 229-977-5707!

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

Cycle 1

Front Squat (5-5-5-5-5)

Bench Press (5-5-5-5-5)

Weightlifting

cycle 2

Front Squat (5-5-5-5-5)

Bench Press (10-10-10-10-10)

Weightlifting

Cycle 3

Front Squat (5-5-5-5-5)

50% BSQ

Bench Press (5-5-5-5-5)

50%

Metcon

Metcon (2 Rounds for reps)

2 Rounds

EMOM (60 seconds)

Dips

Anchored toes to Bar

Jumping Lunges

Pull-ups

Rest