10/25/2016

CrossFit Templum – CrossFit

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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