091922

Announcements

Recipe: Slow Cooker Pork Roast & Veggies
https://www.wholekitchensink.com/slow-cooker-pork-roast/#tasty-recipes-8737-jump-target

Thomasville CrossFit – TCF Youth

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

Shoulder Press (5-5-5)

Warm-ups: shoulder press

Barbell x 10

5 x 5 @ 30%,50%

Working Sets 65%-75%-85% of 90%1RM

Metcon

Metcon (Weight)

5 Rounds

10 x Dips

12 x Dumbbell Rows

15 x Shrugs

Rest 2:00