23
Oct
10/24/2016
CrossFit Templum – CrossFit
Happy Birthday to my little warrior! William Kross Wrona 5 yrs old!
Warm-up
Clean Drills (No Measure)
Complete:
3×5 Back squat BNPP (behind neck push press)
3×5 Clean hi-pulls
3×5 Clean pull unders
3×5 Eye level split jerks
Weightlifting
Squat Clean and Jerk (10×1 80-95%)
Metcon
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
200 meter run
20yd OH Walking Lunge 45/25 plate
25yd Bear Crawl
RX+ 135/95 OH; 20yd Handstand Walk
Extra Credit
Paused Front Squat (3-3-3-2-2-1)
Heavier than last week
Row and HSPU (AMRAP – Reps)
6 rounds of:
200 meter row
Max set of UB Strict HSPU
Rest 3mins