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3/6/2017

5
Mar

3/6/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 steady rounds:

200 meter run

15 DB Push Press 30/15

25 Air Squats

Weightlifting

Front Squat (4×4 @80% 1RM)

Metcon

Metcon (Time)

3 Rounds For Time:

30 Air Squats

20 Hang Power Cleans 115/85

10 CTB Pull-ups

RX+ Alt. Pistols

135/95

2017 CrossFit Open WOD

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

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