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9/5/2016 Labor Day

4
Sep

9/5/2016 Labor Day

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Couch Stretch 2min/side

Bottom Squat Hold 2mins

3 rounds:

200 meter run

7 Light weight front squats

7 Light weight strict press

Weightlifting

Back Squat (5×5 @ 75%)

Shoulder Press (1×3 @75%, 4×3 @ 80%)

Metcon

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here

Gymnastic or Strength Accessory Work

Choose one of the following

Back Rack Lunge (4×8 (steps/side) Heavier than last week)

Metcon (AMRAP – Rounds and Reps)

10min EMOM:

10 Unbroken chest to floor pushups with plate on low back. (reps must be unbroken)

Extra Credit

2 mile run (Time)

Max Effort

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