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3/21/2016

21
Mar

3/21/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up1 (No Measure)

Complete 2 rounds:

200 meter jog

20 yd walking lunge

20 yd bear crawl

10 Pushups

Weightlifting

Bulgarian Split Squat (DB Offset)

Place back instep of foot on bench or box

Alternating DB Arnold Presses

Metcon

Metcon (AMRAP – Reps)

13min AMRAP

400 meter run

40 walking lunges

40 toes to bar

40 KB sumo deadlift high pulls 53/35

CrossFit Games 2016 Open

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 Masters 55+ (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 185# / 125#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Push Press, 95# / 65#