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Monday

23
Jun

Monday

CrossFit Templum, Templum North – CrossFit

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Thought of the day

Authenticity is the ‘real key’ to any long-term achievement.

– Keith A. Craft

Warm-up

Extended Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike

10 Kip Swings

5 Ring Rows*

5 BB Strict Press

10 Hollow Rocks

*no false grip

Skill

Warm-up (No Measure)

FOR QUALITY

3 SETS

5 Pausing False Grip Ring Row

or

5 Pausing Muscle-Up Transition

-Rest at Least :30 b/t Sets-

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 2 Muscle-Ups or MU Attempts

MIN 2 – 3 Jerks*

*Building Each Set to Moderate-Heavy Set of 3

Workout

Metcon (Time)

3 ROUNDS FOR TIME

25 Jerks (115/75)|(95/65)

5 Muscle-Ups

25/20 Cal Bike

15:00 Hard Cap

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