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3/30/2016

30
Mar

3/30/2016

CrossFit Templum – CrossFit

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Warm-up

Warmup2 (No Measure)

400 meter run

20 Back Ext

20 Hanging knee raises

20 Pushups

20 Air Squats

Weightlifting

Deadlift (15-12-10-8-6 Start @ 55%1 RM)

After each set foam roll lower back and T-spine for 30-45 sec.

Metcon

Metcon (AMRAP – Rounds)

21min EMOM

1st min 3 HSPU and 5 Wall Balls 20/14

2nd min 3 Pull-ups and 10 Air Squats

3rd min 3 Power Cleans and 15 Double unders

Level 1: Ring Rows or Jumping Pull-ups; 10 HR Pushups; Cleans 95/65 and Practice doubles

Level 2: RX Cleans 135/95

Level 3 RX+ 7 Pullups/15 Air Squats

5 HSPU and 8 Wall balls

Clean 155/105 25 doubles