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CrossFit Templum – CrossFit
Warm-up
1 set:
10 jumping jacks
10 air squats
10 push-ups
1 set:
10 box step-ups
10 wall-ball front squats
10 up-downs
1 set:
10 box jump-overs
10 wall-ball push presses
5 burpees
Specific Warm-up
1 round:
10 wall-ball shots
10 lateral burpee box jump-overs
– Use workout loads and movement variations.
Metcon
CFG24 Quarterfinals Workout 2 (AMRAP – Reps)
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
F: 14lb medicine ball, 9-foot target, 20-inch box
M: 20lb medicine ball, 10-foot target, 24-inch box
workout is for time but I dont think anyone will finish so…we will score for reps 
Intermediate: 10/14#
Beginner: 10# 16/20in box (30 reps ea)
Work Your Weakness (Strength;Skill;Stamina)
Stretch and Foam roll