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Endurance

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Announcements

Dec 7- Naughty or Nice sponsoring Endure Athletics 10Am WOD Make sure to register online at https://www.naughtyornice.events/

December 13- CFM Holiday Party @ the Retzlaff House. 7p-10p Bring an appetizer to share and BYOB. (See FB invite or post in CFM members group)

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

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Warm-up

Amrap 8

250m Row

25ft Lunge w/Slam ball down

25ft Walking Slam balls back

7 Push-ups

Metcon

Hero WOD 343

100 Deadlifts (135/95)

100 Power Cleans (95/65)

100 Power Snatch (65/45)

43 Burpees

Cool Down

Flow stretching for lower back and hips

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