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The Flood

CrossFit Templar – CrossFit

Metcon (Weight)

16 minute AMRAP

5 Power Cleans (athletes choice)

5 Hang Cleans

5 Front Squats

5 Shoulder to Overhead

20 Burpees

Score is weight lifted each round. For example if Jenny does 5 rounds at 100# each round her total score is 500#.

Metcon (No Measure)

Complete

5 minutes of Planks and/or Hollow Hold

50-75 Calories on Bike or Rower