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11/28/2016

27
Nov

11/28/2016

CrossFit Templum – CrossFit

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Kross BDay Party

Warm-up

Warm-up (No Measure)

3 rounds:

20 OH PVC Squats

20 AbMat Situps

20 Mt. Climbers

Weightlifting

Deadlift (9-9-9 smooth and unbroken)

Power Isabel (AMRAP – Reps)

AMRAP 90 Seconds:

Power Snatches @80% of your 1RM

Metcon

Metcon (Time)

For Time:

20 Kipping HSPU

30 Front Squats 95/65lbs

30 Toes to Bar

30 Overhead Squats (empty bar)

20 Kipping HSPU

RX+

For Time:

30 Kipping HSPU

30 Power Snatch 95/65lbs

60 Toes to Bar

30 Overhead Squats 95/65

30 Kipping HSPU

Extra Credit

Metcon (AMRAP – Reps)

AMRAP 7 Minutes:

Bike 3k (or Row 1500/1250m)

Max Bar Muscle Ups in remaining time

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