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Saturday May 11, 2019

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CrossFit Murfreesboro – WOD

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Warm-up

Metcon

Metcon (Time)

10.4 Regionals with a twist

For Time

In Teams of 2

50 Pull-Ups

50 Wall Ball Shots (20/14 lb)

50 Kettlebell Swings (53/35) (RX+ 70/53)

50 Shoulder-to-Overheads (95/65) (Rx+ 110/95)

100 Double Unders

100 meter Tire Flips

50 Tire Jumps

100 meter Walking Lunges with Load Overhead (50/35) (Rx+ 70/50)

Tire jumps should be performed with both feet in and out as done with a box jump.