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10/21/2016

20
Oct

10/21/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 Steady Rounds:

8 Burpees to a 12″ target

12 DB Muscle Snatch (weight your choice)

100 meter run

Weightlifting

Back Squat (8×3 @ 62.5% (work speed))

Snatch (10×1 @ 80-90%)

Metcon

Metcon (Distance)

6 rounds:

In 2min complete 15 Burpees to 6″ target then with remaining time bike or row for distance.

Rest 2min after each round.

Extra Credit

Metcon (Weight)

9 rounds”

20 yard Sled Push AHAP (unbroken)

Rest 3min
Complete one of the extra credits from earlier during the week. You can view past WOD by changing the date on your app. 🙂

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