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Friday January 4, 2019

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Announcements

CrossFit Kids Starting Tuesday January 8 at 5PM!!! Tuesdays and Thursdays 5-5:45PM and Saturdays 10-10:45. 10 session pass for $100. Get 5 free sessions when you purchase 10 by January 8!

New Year’s Deal… Free On Ramp and Starter Bag with a 3 month commitment!!! Pass it on! Last day to get the deal is Tuesday January 8! On Ramp Starts Tuesday January 8 at 6pm.

CrossFit Murfreesboro – WOD

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Warm-up

Weightlifting

Squat Clean (5×1 complex)

Squat Clean Complex

On the 90 Seconds x 5:

Power Clean + Hang Squat Clean + Squat Clean

work to a heavy set

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Body Armor

Then as time allows (But please try to get it in)…

3×8 Stiff Legged Deadlift

3×12 Barbell Bent Over Row

3×12 Goblet Squats

Mobility