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5/21/2016

20
May

5/21/2016

CrossFit Templum – CrossFit

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Warm-up

Wall Ball Volleyball (No Measure)

Divide up into 2 teams:

Each team lines up on either side of stack boxes and does a standard wall ball toss over the boxes to one member of the other team. Other member catches the ball and throws back over. Keep going until someone misses. Then team that misses performs a penalty exercise determined by the coach.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner complete the following 30min AMRAP

*Each time you and your partner switch you must perform 1 Clean and Jerk*

200 meter run

25 AbMat Situps

25 Air Squats

25 HR Push-ups

25 yard bear crawl (on turf)

Scaled: 75/55 ; 95/65

RX 135/95

RX+ 155/110

*one person working at a time*

*split up reps however you want*

*if partial round completed score run as 2 reps. (1 rep per 100 meters)*

Extra Credit

Handstand Walk (Practice skill)

Score max distance in feet

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