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Endurance

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CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Warm-up

5min Assault Bike

Then

Partner Med ball warm-up

Workout

WOD

1000m Row

21 Hang cleans (95/75)

21 Med Ball step ups (20/14)

1min L-sit

750m Row

15 Hang cleans (115/95)

15 Med Ball step ups (20/14)

1min L-sit

500m

9 Hang cleans (135/115)

9 Med Ball step ups (20/14)

1min L-sit

Cool Down

Roll out quads 2min per side

Then

2min per side banded stretch on rig for arms