24
Oct
10/25/2016
CrossFit Templum – CrossFit
Warm-up
Snatch Drills (No Measure)
PVC Mobility then…
*with bar complete*
3×5 Pressing Snatch Balance
3×5 Snatch Pull unders
3×5 Snatch High Pull + Snatch
Weightlifting
Squat Snatch (6×3 @ 70-80%)
Metcon
Metcon (AMRAP – Rounds and Reps)
21min EMOM: (Alt movements each min.)
15 KBS 53/35
15 HR Push-ups
15 Wall Balls 20/14
RX+
70/53
HSPU
30/20 WB
21 rounds is score if completed
Metcon (AMRAP – Rounds and Reps)
7min AMRAP
15/10 Cal Row
15 T2B
15 Thrusters 95/65
Extra Credit
Metcon (Time)
6 Rounds:
1K Assault Bike
1 L-Sit rope climb
Rest 3min