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10/31/2016

30
Oct

10/31/2016

CrossFit Templum – CrossFit

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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

Weightlifting

Squat Clean (10×1 @80-97.5% of your 1RM Clean)

Metcon

Humans vs. Zombies (Time)

Run 800 meters

Then…complete 2 rounds of:

20 Burpees

30 Box jumps/step-ups 24/20

40 Abmat situps

400 meter run

You will be split up into 2 groups. Zombies and Humans 🙂

*Zombies will start the WOD 3 mins after the Humans.

*If a Zombie catches a Human during the WOD they must add 25 burpees to the end of their workout.

*If a Zombie does not catch a Human during the WOD they must add 25 burpees to the end of their workout.

*The only ones that do not complete burpees at the end of the WOD are the Living and the Zombie who catch Humans.

*Whether you are caught (as a human) or catch someone (as a zombie) you must both finish the WOD. A person can only be caught ONCE.

*So let everyone know (a screaming dying sound would be awesome) 🙂

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