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2/13/2017 MetCon Monday

12
Feb

2/13/2017 MetCon Monday

CrossFit Templum – CrossFit

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Karson turns 12yrs old today my (Lulubug)

Warm-up

Warm-up (No Measure)

5min AMRAP

100 meter run

10 OHS with empty bar

5 Snatch balance with empty bar

Metcon

Metcon (Time)

For Time

75 Wallballs 20/14lbs

50/30 Calories Row or Bike

25 Squat Snatch 95/65lbs

RX+ 115/75

Metcon (Time)

3 Rounds:

Run 400m

12 Deadlifts 225/155lbs

Rest :90

RX+ 275/185

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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