12
Oct
10/12/2015
CrossFit Templum – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Front Squat (5 @ 75%, 3 @ 85%, 1+ @ 95%)
Back Squat (5 @ 75%, 3 @ 85%, 1+ @ 95%)
Barbell Smash Complex (AMRAP – Reps)
15min AMRAP
4 Deadlift
1 Clean
3 Front Squat
1 Split Jerk
*Perform at 75% of you Clean 1RM*
*Score total reps. One cycle counts as 9 reps*