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Endurance

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Announcements

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! Register online or on the sign up sheet at the desk!

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Warm-up

400m Run

Into

Medball warm-up

Metcon

750m Row

15 Tire Flips

27 Weighted Sit-ups

750m Row

12 Tire Flips

21 Weighted Sit-ups

750m Row

9 Tire Flips

15 Weighted Sit-ups

750m Row

6 Tire Flips

9 Weighted Sit-ups

Tire Flips (moderate load)

DB Weighted Sit-up (35/20)

Cool Down

1 lap deep breathing

Then

Accumulate 1:00 per side banded shoulder mobility