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Saturday, December 29th, 2018

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CrossFit Murfreesboro – WOD

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Warm-up

Skill

Rope Climb (10 sets x 1 rep)

Not for time

Metcon

Metcon (Time)

“Powerpuff”

For Time:

30 Toes to Bar

400 Meter Run

15 Power Cleans (175/115)

800 Meter Run

15 Power Cleans (175/115)

400 Meter Run

30 Toes to Bar

Scale weight as needed

Knees above hips/cobra kicks for T2B