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1/3/2017

2
Jan

1/3/2017

CrossFit Templum – CrossFit

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Grow: To arise. To cause to develop and flourish; To cause to increase or expand by concerted effort; To progress to maturity

Warm-up

Warm-up (No Measure)

3 rounds: (empty bar)

10 Front squats

10 Strict Press

100 meter run

Weightlifting

MisFit Clean Complex (Find 1RM)

Without dropping the bar perform:

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

Metcon

Triplet Benchmark (Time)

21-15-9

Hang Power Clean 135/95

Bar Over Burpee

Pull-up

RX+ 155/105; Bar Facing; CTB

Extra Credit

Interval Cal Row (Time)

3 rounds of:

60/45 Cal Row

Rest: 3mins

*score total time rowed*

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