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6/30/2016

29
Jun

6/30/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

2:00min banded monster walks

AMRAP 4mins

10 KBSwings 53/35

10 Burpees to 6″ target

Weightlifting

Deadlift (5 reps EMOM for 5mins (TnG) @70%)

Metcon

Metcon (Time)

For Time:

1000 meter run

50 yard bear crawl (turf)

10 OHS 135/95

500 meter run

50 box jump overs

5 OHS 135/95

RX+ 185/125

Scaled weight as needed 95/65

Extra Credit

Metcon (Time)

For Time:

21 Thruster 95/65

30 Alt. DB curls 30/15

15 Thrusters 95/65

20 Alt. DB curls 30/15

9 Thrusters 95/65

10 Alt. DB curls 30/15

RX+ Legless rope climbs 3,2,1

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