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10/27/2016

26
Oct

10/27/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

100 meter run

:20 sec alternating jumping lunges

10 DB muscle snatch

Weightlifting

Push Press (4×3 @85-90%)

Power Clean (4×1)

Clean Pull (4×1)

Clean Deadlift (4×1)

Metcon

Metcon (AMRAP – Rounds and Reps)

18min AMRAP

15 Box Jump overs 24/20″

12 Kettlebell swings 70/53

9 Ring Dips

Extra Credit

Metcon (Time)

Row 750 meter x6

Rest 2min

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