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Friday December 7th, 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

Weightlifting

Clean and Jerk Complex (5 x 5 )

Clean and Jerk Complex

5 Sets (Building to a Moderate):

5-Rep Touch and Go Squat Clean + Split Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

“Sore Eyes”

AMRAP 20:

20 Wallballs (20/14)

20 Sumo Deadlift High Pulls

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/14 Calorie Row
Scale weight as needed

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