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Open Prep 1/11/2017

10
Jan

Open Prep 1/11/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 steady rounds of:

30 Double unders

10 Pull-ups or Strong Kips

10 Hang Muscle Cleans

Weightlifting

Power Clean (Find 5RM (Touch n Go))

17.3 Open Prep (Time)

4 Rounds For Time:

15 Deadlifts

15 CTB Pull-ups

Rest: 2mins

*Deadlift weight*

185/125; 225/155; 275/185; 315/205

Extra Credit

Assault Bike 100/75 Cal (Time)

For Time:

Assault Bike 100/75 Cals

Double Under Practice: (No Measure)

Complete 4 Rounds of:

60 sec ON and 60 sec OFF at your skill level

*RX Double unders AMRAP

*Alt. Double unders with single unders

*Alt. 3 single unders with 2 double unders

*Alt. 5 single unders with 1 double under

*Alt. 3 single unders with 1 floating single under

*Single unders AMRAP

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