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1/8/2018 Open Prep Week 1

7
Jan

1/8/2018 Open Prep Week 1

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

60 yd run

15 jump squats

10 pushups

5 pull-ups/ring rows

Weightlifting

Front Squat (3 reps EMOM for 6mins @ 70%)

Metcon

Metcon (Time)

5 Rounds:

12 Shoulder to Overhead 115/75 RX

15 Pull-ups

Scaled option 1: 75/55; Ring Rows

Scaled option 2: 95/65; Jumping CTB Bar Pullups

Practice Skill

50 Double-unders for Time: (Time)

100 Double unders For Time (Time)

50 Triple Unders For Time (Time)

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