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6/14/2017

13
Jun

6/14/2017

CrossFit Templum – CrossFit

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Warm-up

Tic Tac Toe Game (No Measure)

Clean Drills (No Measure)

Complete:

3×5 Back squat BNPP (behind neck push press)

3×5 Clean hi-pulls

3×5 Clean pull unders

Weightlifting

Clean Complex (Find a heavy single)

1 Power Clean + 1 Jerk + 1 Front Squat + 1 Hang Squat Clean + 1 Jerk

Metcon

Clean Wall Ball Double under ladder (AMRAP – Reps)

10 min time cap:

1 Clean 135/95

1 Wall Ball 20/14 (11ft/10ft mark)

5 Double unders

*increase 1 rep per round with cleans and wall balls*

*increase 5 reps per round with double unders*

EX. Round 2 (2 cleans, 2 wb, 10 du; Round 3 (3 cleans, 2 wb, 15 du etc…))

Level 1: 95/55; 14/10; 10 singles

Level 2: RX

Level 3: RX+ 185/125

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