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Masters 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 – Master Class

View Public Whiteboard

Warm-up

Gymnastics

4 Rounds:

:30 Seconds Max Dips

:30 Seconds Rest

:30 Seconds Max Push-ups

:30 Seconds Rest

Metcon

Metcon (AMRAP – Reps)

Fight Gone Bad Masters

2 rounds for total reps:

1 min Wall Balls (20/14 lb)

1 min rest

1 min Sumo Deadlift High-Pulls (55/35 lb)

1 min rest

1 min Box Jumps (20 in)

1 min rest

1 min Push Press (75/55 lb)

1 min rest

1 min Row (calories)

1 min Rest

Mobility