crossfit murfreesboro

1. Snatch:
Snatch Doubles (no touch and go) @ 60%, 70%, 75%, 80%
Then go for a heavy single. Heavy does not mean Max.

2. WOD
3 Rounds:
7 Stone to Shoulder or 7 Double KB clean
7 Bar Muscle-ups
*pick stone or KB depending on equipment and/or to scale weight

L2: DB clean, Chest to bar pull-ups
L1: Heavy Plate to shoulders, Chin-over bar pull-ups or ring rows.

MASTERS:
Front Squat 5×3
*error in the blog last week: this is the correct WOD for today, not last Friday.
3 Rounds
4 Ab rollouts
6 Power cleans
8 Lunges