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Tuesday CFM45

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Announcements

March 21- Rockvale 5k. CANCELLED!
March 22- Faith RX’d- CANCELLED!
March 28- Core Life- CANCELLED!

April 4th- Battle of the Barbells Tornado Relief Fundraiser Competition at CrossFit Trivium. Proceeds to help rebuild CrossFit Hermitage.

CrossFit Murfreesboro – CFM45-At Home Use

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8/6 Cal Bike (1:00 Run/Row/Jumping Jacks/Jump Rope)

10 DB Suitcase Reverse Lunges

5/5 Single Arm DB Bent Over Row

100m Run

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 5-10 Strict Pull-ups

MIN 2 – 10 Deadlifts (Building)

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 5-10 Strict Bent Over Rows

MIN 2 – 10 Slow DB Deadlifts

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 4 MINUTES

12/10 Cal Bike

-1:00 Rest-

EMOM x 4 MINUTES

12 Deadlifts (185/125)|(135/95)

-1:00 Rest-

EMOM x 4 MINUTES

12/10 Cal Bike

(Score is Weight)

Workout – HOME

Metcon (Weight)

EMOM x 4 MINUTES

Run, Bike, or Row :45

-1:00 Rest-

EMOM x 4 MINUTES

12 DB Power Cleans

-1:00 Rest-

EMOM x 4 MINUTES

Run, Bike, or Row :45

(Score is Weight)

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