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Saturday, May 25th, 2019

CrossFit Murfreesboro – WOD View Public Whiteboard Warm-up Metcon Metcon (Time) For Time Buy-In: 400 meter Run Then, 5 Rounds of: 10 Lunges 10 Air


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Sneak Peek Week of 5/20/19

Programming week of 5/20/19 DELOAD WEEK!!!! Monday 7 Sets: 1 Tempo Back Squat* *7 seconds down, 3 second pause in bottom, stand. “Wall Street” 3


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Friday, May 24th, 2019

CrossFit Murfreesboro – WOD View Public Whiteboard Warm-up Body Armor 3 sets 12 barbell bent over row 12 Reverse DB lunges (6 each leg) 12


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Friday, May 24th, 2019

CrossFit Murfreesboro – Master Class View Public Whiteboard Warm-up Gymnastics Pull-ups (Ring Rows – 4 sets of 8 rep) Gymnastics Dead Hang (Time) Dead Hang


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Sneak Peak Week of 5/13/19

Programming week of 5/13/19 Monday Back Squat Waves Set #1 – 4 Reps @ 75% Set #2 – 2 Reps @ 81% Set #3 –


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Saturday May 18, 2019

CrossFit Murfreesboro – WOD View Public Whiteboard Warm-up Body Armor Weida Core (Time) 25 Sit Ups 100 Flutter kicks 25 Sit Ups 25 Leg Raises


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Sneak Peek week of 5/6/2019

Programming Week of May 6, 2019 Monday Back Squats Conditioning 3 rounds for time 400M run 12 OH Squats (115/75) 50 Double Unders Scaling: OHS


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Saturday May 11, 2019

CrossFit Murfreesboro – WOD View Public Whiteboard Warm-up Metcon Metcon (Time) 10.4 Regionals with a twist For Time In Teams of 2 50 Pull-Ups 50


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Saturday May 4, 2019

CrossFit Murfreesboro – WOD View Public Whiteboard Warm-up Metcon Metcon (AMRAP – Reps) Sleep Walk In Teams of 3… “Sleep Walk” Part #1 In a


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Masters Friday May 10, 2019

CrossFit Murfreesboro – Master Class View Public Whiteboard Warm-up Weightlifting Metcon (Time) Barbell Conditioning 5 Rounds: 5 Deadlifts (70%) 8 Bench Press (70%) Weight is


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