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CrossFit Templum – CrossFit
Warm-up
8min Clock:
10 Med Deadlifts
10 Med Ball Shoulder Press
10 Med Ball Front Squats
5 Med Squat Cleans
5 Burpees
5 Scap Pull-ups
*2nd rd kip swings
*3rd rd strict pullups
*4th rd kipping pullups
Specific Warm-up
Grab a barbell and warm up your clean and front squat
Metcon
MLK WOD (Time)
“MLK Day WOD”
63 Cleans 95/65# – “I have a dream”
speech delivered
64 Wall Balls 20/14# – 1964 Civil Act Rights Act
was passed
64 Pull-ups – 1964 Nobel Peace Prize
Price was won
65 Kettlebell Swings 53/35# – 1965 Voting Rights
68 Front Squats 95/65# – 1968 Assassinated
Level 1: 65/45, Ring Rows
Level 2 RX
Level 3 RX+ 115/75
Cool Down
1 set:
1:30 lacrosse ball calves/side
1:00 seated hamstring stretch/side
