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10/24/2016

23
Oct

10/24/2016

CrossFit Templum – CrossFit

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Happy Birthday to my little warrior! William Kross Wrona 5 yrs old!

Warm-up

Clean Drills (No Measure)

Complete:

3×5 Back squat BNPP (behind neck push press)

3×5 Clean hi-pulls

3×5 Clean pull unders
3×5 Eye level split jerks

Weightlifting

Squat Clean and Jerk (10×1 80-95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

200 meter run

20yd OH Walking Lunge 45/25 plate

25yd Bear Crawl

RX+ 135/95 OH; 20yd Handstand Walk

Extra Credit

Paused Front Squat (3-3-3-2-2-1)

Heavier than last week

Row and HSPU (AMRAP – Reps)

6 rounds of:

200 meter row

Max set of UB Strict HSPU

Rest 3mins

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