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Friday, March 29th, 2019

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CrossFit Murfreesboro – Master Class

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Warm-up

Body Armor

Body Armor

Not for Time:

15 Bench Press

15 Strict Pull-Ups

15 Medball Sit-Ups

12 Bench Press

12 Strict Pull-Ups

12 Medball Sit-Ups

9 Bench Press

9 Strict Pull-Ups

9 Medball Sit-Ups

Metcon

Metcon (Time)

“Dash”

1 Round:

750/600 Meter Row/Ski Erg

100 Jump ropes

50 Hang DB Clean and Jerks (Sets of 5 on each arm b
efore switching)

A short-range sprint.

If we do not have access to a Ski Erg, let’s row equal distance in meters today on the Erg.

On the dumbbell hang clean and jerks, complete a full five repetitions on a single arm, and then change. This comes out to being 5 sets of 5 on each side. And in this loading, we are looking for one that we are very confident we could move to 30 unbroken, when fresh. The aim here is not only how big are our sets, but how tight and efficient our mechanics are in the movement (which leads to faster cycling).