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10/6/2016

5
Oct

10/6/2016

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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BECOMES AN AMRAP MID WOD

Warm-up

Warm-up (No Measure)

Steady 6 Minute AMRAP:

10 Jumping Squats

10 GHD Sit Ups/AbMat Situps

10 Calorie Row

Weightlifting

Back Squat (Find 3RM)

Metcon

EMOM till Failure (AMRAP – Rounds and Reps)

EMOM until Failure:

6 HR Push-ups

3 Hang Power Cleans 135/95

Both in same minute

*increase 1 rep each movement till failure*

RX+ 8 Pushups and 4 HC 155/105

Scaled: Scale weight to 60% 1RM

Extra Credit

1K Row x3 (Time)

1k Row

Rest 3 Minutes

1k Row

Rest 3 Minutes

1k Row

Score is fastest and slowest time added together

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