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3/11/2016

11
Mar

3/11/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up3 (No Measure)

10 Large arm circles Forward and Back

10 Small arm circles Forward and Back

15 Hanging knee raises over (empty bar)

20 Back Ext. off GHD

25 Air Squats

30 Jumping jacks

Weightlifting

Sumo Deadlift High Pull (3×12 @ 55%)

Bench Press (3×12 @ 55%)

Metcon

Metcon (Time)

For Time:

50 AbMat Situps

40 Alternating OH Lunges 45/35

30 Strict Presses 45/35

20 Toes to Bar

10 Wall Climbs

CrossFit Games 2016 Open

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.