crossfit murfreesboro

1. AMRAP 15:
55 Power Snatch (95/65)
55 Pull-ups
55 Calories on the Rower
55 HSPU
* If you can’t make it to the HSPU, scale reps to 35 per movement.
L2: Scale HSPU range of motion
L1: P.S. 75#/55#, banded pull-ups or ring rows, z-press or pike push-ups

2. Midline
30 DB weighted sit-ups. Feet anchored.
15 Good mornings with an empty bar
20 DB weighted sit-ups
10 Good mornings
10 DB weighted sit-ups
5 Good mornings

MASTERS:
EMOM 12:
Even: Farmer’s Carry Down and Back
Odd: DB press
then
Every 2:00 for 12:00
1 Prowler push + 7 Jumping Jacks