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1/19/2019

18
Jan

1/19/2019

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

GAME TIME: Tic Tac Toe

Split class up into 4 teams depending on size of the class. If 4 teams layout 2 tic tac toe grids with plates. Use AbMats for the X’s and O’s. Upright and upside down.

Losing team penalty exercises.

Play a couple rounds.

Warm-up (No Measure)

400 meter run

Then line drills Coaches Choice

Metcon

Metcon (Time)

4 person teams: Preferably 2 guy and 2 girls

For Time: 6000 Meter Row

*Every 500 meters must switch out on rower*

While one person is rowing the rest of the team is

working through AMRAP of:

5 Power Cleans 135/95#

10 AbMat Situps

15 Double unders

*Keep track of rounds and reps. One person working at a time on the AMRAP.*

*Each person must complete 1 round of the AMRAP before switching*

***Scoring is time is takes to complete the 6K row minus total reps on the AMRAP. Each rep subtracts one second off your time.****

HAVE FUN WITH CROSSFIT MATH!!!!

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