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Masters Monday WOD July 1, 2019

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CrossFit Murfreesboro – Master Class

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Warm-up

Warm-up (No Measure)

1:00 Pigeon Pose Each side

1:00 Frog Stretch Each Side

Into…

AMRAP x 6 MINUTES

:30 Bike (Moderate)

5/5 Single Arm RKBS

5/5 KB Bent Over Row

10 Alt. Goblet Cossack Squats

Strength

Back Squat (5×5 (30×1))

Back Squat @60-70% of 1RM

-Rest 2:00 b/t Sets-

*Note – this is the first week of squat 8 week squat cycle! Goal will be to build toward establishing new 1RM.

Workout

Metcon (Time)

3 ROUNDS FOR TIME

200m Run

20/15 Cal Bike

12 Strict Pull-ups or Ring Rows

-15:00 Hard Cap-

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