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10/12/2015

12
Oct

10/12/2015

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CrossFit Templum – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Front Squat (5 @ 75%, 3 @ 85%, 1+ @ 95%)

Back Squat (5 @ 75%, 3 @ 85%, 1+ @ 95%)

Barbell Smash Complex (AMRAP – Reps)

15min AMRAP

4 Deadlift

1 Clean

3 Front Squat

1 Split Jerk

*Perform at 75% of you Clean 1RM*

*Score total reps. One cycle counts as 9 reps*