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Friday April 19, 2019 Good Friday

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CrossFit Murfreesboro – WOD

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Warm-up

Weightlifting

Push Press (4×6)

4 Sets of 6 Repetitions

Set #1 – 73%

Set #2 – 75%

Set #3 – 77%

Set #4 – 79%

Percentages based on your estimated 1RM Push Press.

Building upon last week’s percentages. Rest as needed between sets, with all sets coming from the rack.

Metcon

The Passion WOD (Time)

100 Double Unders (200 Singles)

800M barbell carry (95/65) (across the back rack like the cross)

100 Burpees
Every year, as part of our observance of Easter, we take a moment to reflect on the pain and suffering Jesus experienced when He laid down His life in an act of sacrificial love for the human race.

Gyms and FAITH RXD Chapters around the world host the Passion WOD on Easter Weekend, most of them on Good Friday.

Every year, the workout is the same:

• 100 Double Unders- to remind us of the lashings he received by a whip with shards of bone and metal that ripped his back.

• 800m Barbell Carry (95/65)- to symbolize Jesus carrying his own crossbar to his execution site as he took the weight of our sin upon himself.

• 100 Burpees- to signify him conquering death by rising again.

“He was pierced because of our transgressions, crushed because of our iniquities; punishment for our peace was on Him, and we are healed by His wounds.” Isaiah 53:5