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12/09/2020 North

8
Dec

12/09/2020 North

Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Bike (MOD)

Immediately into…

AMRAP x 4 MINUTES

5 Barbell Good Mornings

5 Slow RDLs

10 Elbow Punches

10 Back Rack Jumping Squats

Strength

Clean Complex

ON A 15:00 RUNNING CLOCK

3-2-2-1-1

Clean Complex*

*1 Rep = 1 Power Clean + Hang Power Clean. All sets should be done unbroken. Load builds each set.

(Score is Weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3-6-9-12…etc

Hang Power Clean*

12/10 Cal Bike**

*Barbell weight decreases thru the workout…

3-6-9 @ (185/135)|(135/95)

12-15-18 @ (155/105)|(115/75)

21 and beyond @ (135/95)|(95/65)

**Bike stays at 12/10 every round

(Score is Rounds + Reps)

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