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Saturday December 8th, 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 (Time)

Buy-in: Row 1000m alternating every 250m

Then 2 Rounds:

20 Burpees

40 Wallballs (20/14)

60 Kettlebell Swings (53/35)

80 Box Jumps (24/20)

100 sit-ups

Sprint 400m (can break up into 100s and 200s)

Cash Out: Row 1000m alternating every 250m

One Partner works while the other rests. The team can strategize so that each person does more of the exercise he/she is more skilled at.

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