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1/19/2018

18
Jan

1/19/2018

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

:30 Dead hang

10 T,Y,W,L with plates 5/2.5#

5 Burpees with max vertical jump

Weightlifting

Weighted Pull-ups (6×4 AHAP)

Use dumbell/kettlebell/vest to add weight and perform a strict pull-up

Metcon

Metcon (Time)

For Time:

500 Meter Row

20 Power Clean and Jerks 115/75#

30 burpees

100 double unders
*if not completing RX go in reverse order*

Extra Credit

Metcon (Distance)

10min Row Max meters

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