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Sunday 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)

3 ROUNDS

100m Run/Bike/Row/Jump Rope

10 Lunges

10 Alternating DB Sumo Deadlifts

10 Air Squats

Strength

Metcon (No Measure)

3 SETS

30 Banded Bicep Curls

30 Banded Tricep Pull-downs

(No Measure)

Strength – HOME

Metcon (No Measure)

3 SETS

15/15 Single DB Bicep Curls

15/15 DB Tricep Kickbacks

(No Measure)

Workout

Metcon (Time)

PARTNER WORKOUT

IN TEAMS OF 2…

2 ROUNDS FOR TIME

50 Synchro Walking Lunges

25 Synchro Alt. DB Snatch (50/35)|(35/20)

25 Synchro Push-ups

25 Synchro DB Goblet Squat (50/35)|(35/20)

400m Run

*Partners work together in synchro to complete all of the reps. For the run, athletes run together.

-18:00 Hard Cap-

(Score is Time)

WORKOUT

INDIVIDUAL VARIATION

2 ROUNDS FOR TIME

50 Walking Lunges

30 Alt. DB Snatch (50/35)|(35/20)

30 Push-ups

30 DB Goblet Squat (50/35)|(35/20)

400m Run

(Score is Time)

Workout – HOME

Metcon (Time)

2 ROUNDS FOR TIME

50 Walking Lunges

30 Alt. DB Snatch

30 Push-ups

30 DB Goblet Squat

400m Run

(Score is Time)