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12/18/2017

17
Dec

12/18/2017

CrossFit Templum – CrossFit


2017 “Naughty or Nice”

Warm-up

Warm-up (No Measure)

3 rounds:

100 yd (indoor run 5 lengths of gym)

10 reverse lunges(5 each leg)

10 jump squats

Weightlifting

Back Squat (Max reps in 60sec @ 55% rest 3mins)

Front Squat (Max reps in 60secs @ 55%)

Overhead Squat (Max reps in 60 sec @ 55%)

Metcon

Metcon (AMRAP – Rounds and Reps)

4min AMRAP

8 Wall Balls 20/14#

16 Kettlebell Swings 53/35#
Rest 4mins

Metcon (AMRAP – Rounds and Reps)

4min AMRAP

5 Pullups

10 Burpees

RX+ CTB Pullups
Rest 4mins

4 min AMRAP Double unders (AMRAP – Reps)

Complete AMRAP in 4 mins of:

Double Unders

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