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2/19/2018 Open Prep Week 8

18
Feb

2/19/2018 Open Prep Week 8

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

200 M Run

15 Squat Jumps

:30 Lizard lunge hold each side

Weightlifting

Back Squat (Build to a heavy single 90%+ )

Metcon

Metcon (Time)

3 rounds for time:

20 Weighted Box Step Ups 35/20#

20 KB Swings 53/35#

20 Air Squats

Extra Credit

Double Under Practice: (No Measure)

Complete 4 Rounds of:

60 sec ON and 60 sec OFF at your skill level

*RX Double unders AMRAP

*Alt. Double unders with single unders

*Alt. 3 single unders with 2 double unders

*Alt. 5 single unders with 1 double under

*Alt. 3 single unders with 1 floating single under

*Single unders AMRAP

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