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Open Prep 1/9/2017

8
Jan

Open Prep 1/9/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

250 meter row

15 Burpees

Weightlifting

Deadlift (Find 5RM within 3 attempts (don’t count warm-up))

Metcon

Open Prep WOD 17.1 (AMRAP – Reps)

12min AMRAP

9 Bar Facing Burpees

7 Hang Power Cleans 135/95

5 CTB Pull-ups

RX+ Ring Muscle Ups

Extra Credit

Interval 17.1 (Time)

3 Rounds:

21/15 Calorie Bike

21 Overhead Squats 115/75lbs

Rest :60

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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