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CrossFit – Thu, Jan 5

Announcements

BRING A FRIEND WEEK: Bring a friend week will be Sunday January 1st through Saturday January 7th. Templar is offering a new member incentive for anyone who joins during this time of $75 off their first month membership and $75 off the membership of the member who referred them. Please be that all guest complete the 1 week free trial sign-up on the Templar website.

CrossFit Templar – CrossFit

Shoulder Press (5 x 3

Athlete will build to a heavy set of 3 shoulder press. Then complete 5 sets of 3 reps at that heavy weight. After each set of shoulder press athlete will execute a max effort set of ring rows or dead hang pull-ups.)

Metcon (AMRAP – Reps)

Scaled

9 min to complete AMRepsAP

3-6-9-12-15-18-21…

Knees to Chest

Overhead Squats (45/15)

RX

9 min to complete AMRespsAP

3-6-9-12-15-18-21…

Toes to Bar

Overhead Squats (75/55)

RX+ (115/75)

Masters (65/35)

Metcon (No Measure)

Cash Out

3 minutes of plank holds (break as needed)