1.29.2022

CrossFit Templum – CrossFit

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Warm up

Warm-up (No Measure)

1 Round

10 Groiners

10 Single Unders

10 Plank Double Knee Tucks

10 Kip Swings

1 Round

10 Cossack Squats

10 Single Unders or DUs

10 Up Downs

5 Strict Pull Ups

1 Round

10 Bodyweight GM

10 Single Unders or DUs

5 Burpees

5 Kipping or Butter Fly Pull Ups

Specific Warm-up

Partner Metcon

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP (2 Person Teams)

*Switch after every full round*

20 DUs

5 Hang Power Cleans (185/125#)

5 Lateral Burpee Over Bar

5 Bar Muscle Ups

RX+: As Written

RX: 135/95#, 5 C2B

Intermediate: 95/65#, 5 Pull Ups

Beginner: 65/45#, DB Bent Over Row

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