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Mixed and Messed

CrossFit Templar – CrossFit

Shoulder Press (3 x 3 x 3 x 3 x 3)

Build to a heavy set of 3 reps and complete 5 sets of 3 reps at the heavy weight.

Lift Day 13 of 15, before ORM. ORM time frame will be July 28th-August 4th.

Metcon (Time)


Front Squats (95/65)

Chest to Deck Push-ups

3 minute Rest


Hang Cleans

Ring Rows

Athlete can choose to start at either 21-15-9.

RX+ (115/75)

Masters (75/45)
Workouts are meant to be two short sprints (6-9 minutes each), use a barbell weight that can possibly be done unbroken.