Crossfit Murfreesboro

REGULAR CLASS
1. EMOM 16
1) 12 KB front rack reverse lunges (1.5/1)
2) 12 deficit push ups
3) 12 DB box step-ups (45/30)
4) 40 second plank hold (elbows)
*scale weights as needed

2. AMRAP 6:00
50 Wall-balls 20/14
6 Bar Muscle Ups
L2: 6 Chest to Bar Pull-ups
L1: 6 Pull-ups or Modified Pull-ups
*Pick a different modification than yesterday’s Helen if applicable

MASTERS:
1. Bench 1 RM
2. 30 DU
30 Ring Rows
30 DU