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10/3/2016

2
Oct

10/3/2016

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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Almost got them!

Warm-up

Warm-up (No Measure)

4 rounds:

10 Cal row or Bike (rotate through bike)

10 Banded Monster walks

5 Tall box jumps

Weightlifting

Olympic Lifting Total (Total Weight)

Three attempts at a 1RM Clean and Jerk

*Treat this like an OLY competition. Warm up all you want beforehand in the background and in between but have a judge watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your heaviest weight during the three attempts of each is what counts. Score is Snatch+C&J

Metcon

MisFIt Chipper (Time)

For Time:

2K Row

120 Double unders

60 Pull-ups

Scale: 1K row; 200 singles; 50 Ring Rows

RX+ 60 CTB Pullups

Gymnastic or Strength Accessory Work

Free Handstand (3 attempts for max handstand hold)

Hold a handstand for time
If you can’t hold for 20 sec then nose and toes hold is for you.

Nose and Toes Hold

Max timed hold

Max Plank Hold (Time)

Hold the front plank for max effort

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