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10/5/2016

4
Oct

10/5/2016

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 5 Minute AMRAP:

3 Tall Box Jumps

6 High Hang Power Cleans (Light)

9 Calories on Bike or Row (rotate through the bike)

Weightlifting

Power Oly Total

Three attempts at a 1RM Power Snatch

Then

Three attempts at a 1RM Power Clean

*Score best lift of each totalled*

Metcon

Swing and Push Ladder (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings 53/35

Handstand Push-ups

Scaled: KBS weight as needed DB strict presses at 25% shoulder press max

RX+ 70/53 Strict deficit handstand pushup 4/2inch

Extra Credit

Pain Cave (Time)

3 rounds for time:

800 meter run

2K Bike

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