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12/4/2015

4
Dec

12/4/2015

  

CrossFit Templum – CrossFit

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warm-up4 (No Measure)

500meter row then…

3 rounds of:

20 jumping jacks

15 Air squats

10 Pushups

5 pullups
Then 10mins of Overhead mobility work and practice

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Level 1: 30 Bar facing burpees; OHS 95/65; Pull-ups

Level 2: OHS 105/75; CTB Pullups

Level 3: RX

Mobility

Foam roll T-spine, quads, hams, and tri’s