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10/20/2018

19
Oct

10/20/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Coaches Choice

Metcon

The calories shown for the rower in the workout description are for teams of three men. Teams of three women will complete 35-28-21-14-7 calories. Mixed teams will complete 42-34-26-17-9 calories.

For teams who finish the workout within the 30 minute cap, their score is total time. For teams unable to complete the work within the time cap, add 1 second to the 30 minutes for each rep not completed. For example, teams who had 20 reps remaining would have a score of 30:20.

Row and Press Team WOD (Time)

Teams of 3:

For Time (30 Minute Cap):

50-40-30-20-10:

Calorie Row

Burpee Box Jumps (24/20)

Directly Into…

50-40-30-20-10:

Toes to Bar

Strict Press

Round 1 Barbell: 45/35

Round 2 Barbell: 75/55

Round 3 Barbell: 95/65

Round 4 Barbell: 115/75

Round 5 Barbell: 135/85

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