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Monday

17
Jan

Monday

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

400 meter run

Into…

2 ROUNDS

10 Med Ball Thrusters

10 Empty bar Deadlifts

10 Muscle Cleans

Into…

2 ROUNDS

10 KB Russian Swings

10 Scap Pullups

5 Tight Kip Swings

Workout

MLK WOD (Time)

“MLK Day WOD”

63 Cleans 95/65# – “I have a dream”

speech delivered

64 Wall Balls 20/14# – 1964 Civil Act Rights Act

was passed

64 Pull-ups – 1964 Nobel Peace Prize

Price was won

65 Kettlebell Swings 53/35# – 1965 Voting Rights

68 Front Squats 95/65# – 1968 Assassinated

Level 1: 65/45, Ring Rows

Level 2 RX

Level 3 RX+ 115/75

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY*

:30 Hollow Body Flutter Kicks

:30 Superman Hold

12/12 Slow Single DB Supported Row (Athlete Choice)

*No Rest b/t Flutter Kicks and Superman Hold.

-Rest 1:30 b/t Sets-

(No Measure)

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