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Templum North – CrossFit

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Warm-up (No Measure)

3 minutes Bike/Row

Bergeron Barbell Warmup2 (No Measure)

2 Rounds

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Thruster (5-4-3-2-1)

Building up each set. Logging only heaviest single thruster.
Heaviest single

Points of performance…

1. Full depth- below parallel (hip crease below top of knee) This range of motion must be hit to record weight.

2. Full lock out up to equals knees, hips and elbows are at full extension for the heavy single to count up top.

3. If mobility and depth are an issue please work at lighter weight to achieve all points of Performance.

Metcon (AMRAP – Reps)

24 Minute EMOM

Toes To Bar

Minute 1-T2B

Minute 2- Push-ups

Alternate every minute.

Log lowest number of each movement. Combining t2b and P.U. total.

Scaling- knees to 90 and laying toes to bar.

Push-up from knees. Practice perfect pushups.

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