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Templum North 7th

6
Oct

Templum North 7th

Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

200 meter run

2x’s

5 Barbell Good mornings

5 Elbow Rotations

5 Stric Press

5 Front Squats

Then…

2x’s

5 Dip Shrugs

5 High pulls

5 Drop cleans

Metcon

Metcon (Weight)

7 Minute EMOM

3 Power Cleans
Emphasis on two speeds, barbell path and quick drop.

Build up in weight unless for breaks down then scale back.

Metcon

Metcon (Calories)

“PAINKILLER” (Calories)

5 SETS

ON A 2:00 RUNNING CLOCK…

8 Power Cleans RX(115/75) scale (75/55)

8 Toes to Bar

Max Cal Bike/Row in Remaining Time

-Rest 1:00 b/t Sets-

(Score is Calories)

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