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12/08/2020

7
Dec

12/08/2020

Templum North – CrossFit

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Warm-up

Partner Rowling (No Measure)

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. 7 minutes time cap

Strength

Bench Press (4×3)

All working sets @75% of your 1 RM.

Pause at the chest each rep

Metcon

Fractured Fran (Time)

5 Rounds For TIme

9 Thrusters 95/65

9 Pullups

Extra Credit

One Kettlebell Single leg Deadlift (4×12)

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