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Endurance WOD

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Announcements

November 22- Bring a Friend Friday!!! Any class! Bring a friend to try CrossFit for free!

November 22- Winning Open Team BBQ: Team Mary!!! 6:45pm Let Mary know if you will be there!

November 23- Bulletproof Shoulder Workshop 11am

November 28- Closed for Thanksgiving

November 29- 0730 Masters. 0830 WOD. Only.

Dec 7- Naughty or Nice sponsoring Endure Athletics 10Am WOD

December 13- CFM Holiday Party (details to follow)

December 20th- CFM Blood Drive 11am-3pm

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Warm-up

500m Rolling Rower

Then

Kettlebell flow Tabata

Metcon

800m Run buy in

3 Rounds

27 DBL Dumbbell Deadlift (50/35)

21 GHD Hip Extensions

15 Medball Box Step-ups (20/14)

9 Cal Bike

800m Run cash out

Cool Down

Foam roll/hit static stretching

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