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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

Thomasville CrossFit – Home WOD

Warm-up

Warm-up (No Measure)

7:00 Light Jog/walk

5 x Inch worm

10 x knee Push-ups

15 x Air squats

Metcon

Metcon (Time)

For Time: “1/4 Murph”

400m Run

5 Rounds

5 x Pull-ups or 15 x Bent Over Row

10 x Push-ups

15 x Air Squats

then

400m Run
Bent Over Row

https://www.youtube.com/watch?v=tEw3D_HZtNA

Air Squats

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