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1/18/2017

17
Jan

1/18/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 steady rounds:

20 Alt. shoulder tap push-ups

15 Goblet Squats

200 meter run

Weightlifting

Metcon (Time)

Accumulate 50 reps of TnG Power Cleans @ 70% 1RM For Time, fewest sets possible.

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

60ft Bear Crawl

15 AbMat Situps

7 Overhead Squats 135/95

*score bear crawl as 1 rep*

RX+

40ft HS Walk

12 GHD situps

6 OHS 185/125

Extra Credit

Metcon (Time)

For Time:

Run 400m

Rest 2:00

Run 800m

Rest 3:00

Run 1200m

Rest 4:00

Run 1600m

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