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Wednesday December 5th, 2018

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Announcements

Win your own bar or a Hylete backpack!
12 PRs of Christmas running Monday- Thursday for 3 weeks in December! Watch our FB group for daily challenges released at 8PM. You then have until 8pm the following day to add your video to your own FB or IG with #CFMNewYearsDeal19 @crossfitmurfreesboro

CFM Christmas Party Friday December 21 6pm @ the Retzlaff’s

CF Kids coming back in January!!!! Stay tuned for days and times! See the #CFMNewYearsDeal19 for an extra deal for all our kiddos!

CrossFit Murfreesboro – WOD

View Public Whiteboard

Warm-up

Metcon

Metcon (AMRAP – Reps)

Teams of 3

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/125)

AMRAP Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185
Scale weight as needed

Mobility

Lats

Pecs (pec smash)

Hams

Hips

Quads

Glutes

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