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1/25/2018 Week 3 Open Prep

24
Jan

1/25/2018 Week 3 Open Prep

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

50 air squats Then…

3 rounds:

10 Hang Muscle Cleans

8 Hang Power Cleans

6 High Hang Squat Cleans

Weightlifting

Clean (6×5 @ 70%1RM)

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
*RX is Ring Muscle Ups*

*Scale weight or to Front or Air squat and Bar MU, CTB Pullup, or Pullup, but good luck even getting there. 🙂

Extra Credit

Metcon (4 Rounds for time)

Max Effort 300 Meter Row

Rest: 3mins

Repeat for 4 sets

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