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2/22/2018 The Open is here!

21
Feb

2/22/2018 The Open is here!

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Coaches Choice Agility Drills and Mobility Work

Weightlifting

Bench Press (12-12-12 55-65%)

One arm dumbell row (12-12-12)

Metcon

Metcon (3 Rounds for reps)

“30 on 30 off Circuit”

Alt. Reverse Front Rack Lunge 45/35#

Strict Press 45/35#

GHD Situp

Double Unders

Rope Climbs

Scale:

Body weight lunge

Push Press 45/35#

AbMat Situps

Single Unders

Seated Rope climbs

Extra Credit

Pulling Practice (No Measure)

Muscle-up/CTB/Pull-up/Ring Row Practice:

Complete 4 rounds: 60 On 60 Off

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