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Thursday December 6th, 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

Skill

Metcon (AMRAP – Reps)

Rope Climbs

AMRAP 5:

Seated L-Sit Legless Rope Climbs

(Scale: rope climbs)

Rest 1 Minute

AMRAP 2:

Rope Climbs
(If you did regular rope climbs for first AMRAP, then Scale to strict rope pull ups, further scaling would be pull up negatives) (Working on strict and strength)

Metcon

Metcon (AMRAP – Reps)

“Clean House”

5 Rounds:

AMRAP 4:

400 Meter Run

1 Round of “Cindy”

Max Power Snatches (115/80)

2 Minutes Rest Between
Cindy = 5 pull ups, 10 push ups, 15 air squats

Scaled 95/65

Score # of snatches

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