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10/4/2016

3
Oct

10/4/2016

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)

Steady 6 Minute AMRAP:

Run (not sprint) 100m

10 Banded Good Mornings

10 Wallballs 20/14

Weightlifting

Push Press (Find 1RM)

Metcon

Metcon (Time)

5 rounds for time;

30 Wall Balls 14/10

20 Power Snatch 75/55

10 Pull-ups

RX+ WallBall 20/14; PS 95/65; Muscle ups (rings preferred)

Extra Credit

Suicide Sled Drive (Time)

For Time:

“100yd Sled and Sprint Suicide”

Sled Push 25yd

Sprint 25yd sprint

Sled Push 25yd

Sprint 50yd shuttle sprint

Sled Push 25yd

Sprint 75yd shuttle sprint

Sled Push 25yd

Sprint 100yd shuttle sprint

*you will need to sleds set up*

Sled weight

Men: 3 45’s ea. sled

Ladies: 3 25’s ea. sled

2016 Lurong Series Challenge

Jumping Kettle Balls (AMRAP – Rounds and Reps)

10min AMRAP

15 Wall Balls 14/10

30 American Kettlebell Swings 53/35

30 Double unders

Level 1: 14/10 9ft target; 35/26 Russian; 60 singles

Level 2 RX

Level 3: RX+ 20/14; 70/53; 60 Doubles

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