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11/04/2020

3
Nov

11/04/2020

Templum North – CrossFit

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Warm-up

Deadlift Warm-up Templum North (No Measure)

400 Meter jog

2x’s Lateral banded monster walks

1:00 Banded hip distraction L/R

Then….

2x’s

5 BB Goodmornings

5 Back Squats

5 RDL’s

5 jump squats

Strength

Metcon (AMRAP – Reps)

9 Minute AMRAP

Complete in 3 Minutes

21 Deadlifts 225/155

200 Meter Run/Row

Next 3 Minutes

21 Deadlifts 255/175

200 Meter Run/Row

Next 3 Minutes

Max Reps @305/200
Your rest is time remainding in 3 Minutes

Score is total reps.

Run counts as 1 Rep

Metcon

Assault (Calories)

5 Rounds for total Calories

Assault Bike 1 Minute on 1 Minute off
Score is total Calories accumilated from all 5 Rounds.

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