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E/+0/2020

10
Mar

E/+0/2020

Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

PARTNER WARM-UP…

-In teams of 2 (need a light or moderate KB)

P1 → Bike @ EZ Pace

P2 → 10 Groiners + 10 KB Swings + 5/5 KB Clean (P2 is timer)

-then switch!-

P1 → Bike @ MOD Pace

P2 → 20 KB Taps from Plank + 5/5 KB Thruster + 10 KB Goblet Lunge

-then switch!-

Push-Ups (AMRAP – Reps)

10 mintue E2MOM
Chest to ground Push-Ups every two minutes on the second minute. Full extension up top (elbows locked out).

Max unbroken set.

Partner Metcon

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

100-80-60-40-20

Cal Bike or Row

50-40-30-20-10

“Syncro” Walking Lunges

*On the bike, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time and syncro. Each partner completes 50-40-30-20-10 while working at the same time.

**While on the Bike portion, the resting partner must hold (1) KB (53/35)|(35/26) in the Front Rack hold (L or R side). The Bell must be passed between partners at the switch and may never go to the ground until each set of the bike is completed. The Bell remains on the ground while the partners lunge.

***Option for teams to choose “Syncro Wall Balls” (20/14)|(14/10) with 40-35-25-20-15 rep scheme. Both partners complete WB in sync until the number is reached.

(Score is Time)

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