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1/6/2017

5
Jan

1/6/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

15 Hang Muscle Cleans (focus on elbows through)

:30 Empty Bar Front Rack Bottom Squat Hold

Weightlifting

Front Squat (Find 1RM)

Power Grace (AMRAP – Reps)

AMRAP in 90sec:

Power Cleans @ 80% 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

5 CTB Pull-ups

20 Kettle Bell Swings 53/35

5 CTB Pull-ups

20 Air Squats

RX+ 20min AMRAP

3 Rope Climbs

20 Kettlebell Swings 70/53

3 Rope Climbs

20 Alternating Pistol

(Compare to 11/25 Metcon)

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