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1/18/2018

17
Jan

1/18/2018

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

Run for 4mins (indoors)

Then Empty Bar Clean Drills:

4 rounds:

3 Hang Clean High Pulls

3 Hang Power Cleans

3 High Hang Squat Cleans

Weightlifting

Clean (6×4 @ 70% 1RM “TnG” Rest 2-3mins)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

15 Deadlifts 185/125#

15 T2B

15 Strict DB Press 30/15#

RX+ 225/155#/HSPU’s

Extra Credit

Row Row Row (No Measure)

250m Row x 5 (30 sec rest then go)

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