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12/7/2016

6
Dec

12/7/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

4 Steady Rounds:

12 Pull Ups/or Ring Rows

12 Overhead Squats w/ light bar

Weightlifting

MisFit Snatch Complex (10min EMOM @ 70%)

Without dropping the bar perform:

1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat
Build throughout

Deadlift (1-1-1 Start at 90% 1RM)

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Extra Credit

Metcon (Time)

Accumulate 6:00 of Kettlebell Farmer’s Carry

10 Minute Cap.
post weight in notes

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