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12/16/2016

15
Dec

12/16/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

“Thunderstruck”

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM Until Failure:

:30 sec Strict Pull-ups (max 10 reps)

10 Thrusters 95/65lbs

Alternate Movements

20 Minute Cap.

RX+ 135/95; Strict CTB Pullups

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

Row 300m

10 Toes to Bar

12 Box Jump Overs 24/20″

RX+

AMRAP 15 Minutes:

Row 300m

15 Toes to Bar

15 Box Jump Overs 24/20″

Extra Credit

Metcon (Time)

For Time

10×5 Kipping HSPU

Each set of 10 must be Unbroken.

RX+

For Time

10×10 Kipping HSPU

Each set of 10 must be Unbroken.

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