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Friday, December 28th, 2018

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CrossFit Murfreesboro – WOD

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Warm-up

Weightlifting

Metcon

Metcon (Time)

“Vader”

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Rower

Scaling Options:

Row – none

Scale weight as needed

Burpees – step over bar