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Friday, January 18th, 2019

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Announcements

Shirt and Hat orders online due by Jan 18! See the FB group page for a link and look for an email coming this week!

No CF Kids this Saturday 1/12/19! Join us Tuesday at 5pm for some Monkey Hangs!

CrossFit Murfreesboro – Master Class

View Public Whiteboard

Warm-up

Weightlifting

Front Squat (7 Sets of 2, On the 1:30:)

1 Pause (3 seconds in bottom)

1 Regular Front Squat

55, 60, 65, 70 the sets 5, 6, 7 build to a heavy complex

Record heaviest complex

Metcon

Metcon (Time)

“Satans Whiskers”

3 Rounds:

10 Pull-ups

10 Front Squats (135/95)

10 Burpees
Stimulus would be looking for a front squat load that the athlete can complete at least all 10 Front squats fresh. The burpees are the pacer. Breaks in the pull ups and front squats increase timing more than a well-paced burpee that allows one to complete the pull ups and front squats in the next round with limited breaks