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1/30/2018 Week 4 Open Prep

29
Jan

1/30/2018 Week 4 Open Prep

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 Kips off the pullup bar

10 Muscle Snatch empty bar

10 Straight leg deads empty bar

Weightlifting

Deadlift (AMRAP in 7mins @ 75% 1RM)

*pace*

*no crappy reps*

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Extra Credit

500m Row (Time)

Max Effort 500m Row

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