24
Oct
10/25/2017
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
200 meter row
10 DB Push Press
5 Toes to bar
Weightlifting
Push Press (4×4 @ 80%)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
100 meter XPO sled
20 HR push-ups
15 Toes to Bar
RX+ 15 HS Push-ups
*Score XPO as 2 reps*
Gymnastic or Strength Accessory Work
Double Under Practice: (No Measure)
Complete 4 Rounds of:
60 sec ON and 60 sec OFF at your skill level
*RX Double unders AMRAP
*Alt. Double unders with single unders
*Alt. 3 single unders with 2 double unders
*Alt. 5 single unders with 1 double under
*Alt. 3 single unders with 1 floating single under
*Single unders AMRAP
Zombie Time Trial (Time)
For Time:
400 meter run
10 Burpees
15 Box jumps 20/24″
20 AbMat Situps
*if you missed it yesterday or want to redo*