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10/13/2016

12
Oct

10/13/2016

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)

4 rounds:

200 Meter run

15 Alt. Jumping Lunges

10 Russian KB Swings 70/53

Weightlifting

Push Press (4×4 @ 80%)

Power Clean (4×1)

Clean Pull (4×1)

Clean Deadlift (4×1)

Metcon

Metcon (3 Rounds for reps)

AMRAP in 3 minutes x 3

Climb the ladder of:

3 Back Squats (from ground) 95/65

3 Pull-ups

6,6:9,9;12,12 etc…

Rest 2min between intervals

Start over after each round

Rx+ CTB/115/85

Extra Credit

Metcon (Time)

For Time:

12-9-6

Power Clean 205/125

CTB Pull-up

RX+ 225/145; Ring Muscle ups

Metcon (AMRAP – Reps)

5 Rounds:

Max Rep Tire Flips in 60sec

Rest 3 mins.

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