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Endurance

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Metcon (Time)

WOD

5 RFT

30 Wallball shots

5 Burpees

20 GHD Sit-ups

5 Burpees

30 Deadlifts (95/65)

5 Burpees

Perform 100m Sprint at minute 0:00 5:00 10:00.

Perform 2 Rope climbs at minute 15:00 20:00 25:00.

Perform 3 Muscle ups at minute 30:00 35:00 40:00

CFM News

Endurance

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Metcon (Time)

WOD

5 RFT

30 Wallball shots

5 Burpees

20 GHD Sit-ups

5 Burpees

30 Deadlifts (135/95)

5 Burpees

Perform 100m Sprint at minute 0:00 5:00 10:00.

Perform 2 Rope climbs at minute 15:00 20:00 25:00.

Perform 3 Muscle ups at minute 30:00 35:00 40:00.

CFM News

Endurance class

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Metcon (Time)

WOD

2100m Row

2 Rounds

5 Ring dips

15 Box Jumps (24/20)

20 One arm DB overhead walking lunges 50/35

1500m Row

2 Rounds

20 One arm DB overhead walking lunges 50/35

15 Box Jumps (24/20)

5 Ring dips

900m Row

CFM News

Tuesday, January 31st

REGULAR CLASS
1. Double Under Practice:
3 Rounds, Every 2:00
75 Double Unders
2. With a Running Clock
3:00 AMRAP
21 DL 155/105
21 Over the erg Burpees
Max Calorie Row
Rest 3:00
3:00 AMRAP
18 DL 185/135
18 Over the erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:00
15 DL 225/155
15 Over the erg Burpees
Max Calorie Row
12 DL 275/185
12 Over the erg Burpees
Max Calorie Row

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