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North 27th

27
Oct

North 27th

Templum North – CrossFit

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Warm-up


Warm-up (No Measure)

3 Rounds

30 Second Row/Bike

5 BB Goodmornings

5 Elbow Rotations

5 Dip Shrugs

5 High pulls

5 cleans
Each round increase pace on row/bike

Easy, Medium, Fast

Strength

Deadlift Rack Pulls (Templum North) (From the Rig)

Rack pulls from the knees

1 @ 80%

1 @ 85%

1@ 95%

1@100%

1@100 Plus

Metcon

Clean Sweep (3 Rounds for reps)

3 Rounds For Cals and Reps

Round 1

2 Minute Row Cals

2 Minute Power Clean 135/115

Round 2

2 Minute Row Cals

2 Minute Hang Cleans 135/115

Round 3

2 Minute Row Cals

2 Minute Hang Squat Clean 135/115
Score Cals plus reps. Note in comments Cals & reps per round.

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