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Monday December 3rd, 2018

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CrossFit Murfreesboro – Master Class

View Public Whiteboard

Warm-up

Weightlifting

Stamina Squatting (6 x 3, 6. x 6)

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squat

Even Minutes: 6 Back Squats
67% of front squat max

Metcon

Metcon (AMRAP – Reps)

“Freedom Sauce” (Masters)

AMRAP 3:

15 Front Squats (65/35)

15 Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

12 Front Squats (85/55)

12 Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

9 Front Squats (115/75)

9 Burpees

Max Calorie Row
*Scale weight as needed

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