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Endurance

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Announcements

LAST WEEK!!!! Don’t forget the collection for St. Jude! See list posted by Rachel on FB.

Feb 29: Dr. Chris Beavers will be back with an amazing lower body mobility clinic. Looking to make your squat better… this is the workshop for you! 11am

Feb 29: CFM potluck brunch after the 10am class and during the mobility clinic!

MARCH 28- Saturday 10am class will be held at CORE LIFE EATERY. There will be no 10am class at CFM. This is a free event to attend and is open to the entire Murfreesboro community. The WOD will be all body weight type movements. Expect a good sweat. Everyone in attendance will receive 50% off their meal directly after the session is done. This will take the place of our monthly brunch!!! Be there! Invite a friend!

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Warm-up

500m Row

Into..

2:00 per side banded hip stretch

Then

AMRAP 5

10 KB Swings

8 Kang Squats

6 Inchworms

Workout

Hero WOD Adam Rand

EMOM in 15 minutes

From 0:00-5:00, every minute on the minute of:

5 Thrusters (115/85)

From 5:00-10:00, every minute on the minute of:

3 Thrusters (135/95)

From 10:00-15:00, every minute on the minute of:

1 Thruster (165/115)

Rest 5 minutes

Hero WOD Alan Cameron

21-15-9 Reps for Time

Overhead Squats (95/65

Handstand Push-Ups

GHD Sit-Ups