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Thursday GO 4/9/20

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Announcements

Virtual Wine and WOD- Friday April 10 6pm

Virtual Coffee and Mobility – Saturday April 11 at 9am

Virtual Trivia Night- Friday April 17 8pm (tentative)

CFM physical location will remain closed through April 14 as recommended by the Governor. We will continue to assess the situation and will re-open when able. However, continue training at home with your CFM coach!
We can’t wait to give you all a big hug!

CrossFit Murfreesboro – CFMGO

Daily-5 Warm-Up

Warm-up (No Measure)

EMOM x 2 MINUTES

:30 Jumping Jacks

:30 Alt. Samson Stretches

-Rest 1:00-

EMOM x 2 MINUTES

:30 Single DB Swings

:30 High Knees

(No Measure)

Push x Pull Strength

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

30 Slow DB Floor Press

-Rest 2:00-

30 Slow Up-Right DB Rows

*Break up the reps in sets as needed.

(No Measure)

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

15 DB Romanian Deadlift

15 DB Hang Clean & Overhead

15 DB Floor Press

2:00 Plank Hold

(Score is Rounds + Reps)