10/26/2016

CrossFit Templum – CrossFit

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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