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12/22/2016

21
Dec

12/22/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

10 DB Hang Squat Cleans

10 Cal row max output

Weightlifting

Back Squat (5×5 @ 90% of 5RM)

Metcon

Metcon (Time)

For Time: (interval)

21 Bar Facing Burpees

3 Squat Cleans @85% 1RM or 255/155

Rest :60 sec

18 Bar Facing Burpees

3 Squat Cleans

Rest :60 sec

15 Bar Facing Burpees

3 Squat Cleans

Rest :60 sec

12 Bar Facing Burpees

3 Squat Cleans

Rest :60 sec

9 Bar Facing Burpees

3 Squat Cleans

Extra Credit

Metcon (Time)

21 Calories on Bike

3 Legless Rope Climbs

Rest 2:00

18 Calories on Bike

2 Legless Rope Climbs

Rest 2:00

15 Calories on Bike

2 Legless Rope Climbs

Rest 2:00

12 Calories on Bike

3 Legless Rope Climbs

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