25
Oct
10/26/2016
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds of:
10 Air squats
5 Jump squats
10 Cal row
5 Hang Cleans (light)
Weightlifting
Back Squat (Build to heavy single then 5×3 @ 85%)
Split Jerk (6×3 @ 70-80%)
Metcon
Metcon (Time)
3 rounds for time:
9 Ground to Overhead 135/95
15 Lateral Bar Over Burpees
RX+ Full Squat Snatch 135/95
Extra Credit
1-Mile Run (Time)
Max Effort 1-Mile Run
Rest as needed and repeat 2x to match effort
Metcon (Time)
Interval
3 rounds:
25 Box Jumps
25 Cal Row
25 Deficit Push-ups (45/25#plates)
Rest: 90 sec