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10/11/2016

10
Oct

10/11/2016

Announcements

Calling ALL MEN!!! Would love for you to join me this year at our Annual Ultimate Warrior Conference! Check it out! Click below:
http://elevatelife.com/events/detail/ultimate-warrior-conference-2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

250 meter row

10 light snatch balance

16 Alt. Jumping lunges

Weightlifting

Squat Snatch (6×3 @ 70%)

Metcon (AMRAP – Rounds and Reps)

10 min EMOM

10 Deadlifts (unbroken) (even)

20 GHD Situps or 20 T2B (odd)

RX is 60% 1RM

RX+ is 70% 1 RM

Extra Credit

Metcon (Time)

5 Rounds For Time:

30 Cal Row

7 Pull-ups

Rest 3 mins

RX+ CTB

Front Rack Lunge (12-12-12)

Walking lunge steps with a 15 sec front rack hold before each set

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