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Saturday GO 4/11/20

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Announcements

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)

ON A 5:00 RUNNING CLOCK…

25′ Alt. Knees to Chest

25′ Alt. Leg Swings

25′ Alt. Lunges

25′ Broad Jumps

25′ Burpee into Broad Jump

-Rest Remainder-

(No Measure)

Saturday Squats

Metcon (Weight)

EVERY 3:00 FOR 5 SETS

8 DB Front Squats

12 Single DB Goblet Squats

20 Air Squats (fast)

-Rest Remaining Time-

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

3 ROUNDS FOR MAX REPS

1:00 – Double Unders

1:00 – DB Push Press

1:00 – DB Jump Squats*

1:00 – Max Squat Hold (no weight)

*Hold Single DB across chest

-Rest 1:00 b/t Sets-

(Score is Reps)

Finisher

Metcon (No Measure)

AMRAP x 5 MINUTES

Max Flutter Kicks*

*5 Push-Up every time you break

(No Measure)