10/6/2017

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

:30 Bottom Squat Hold

10 Jump Squats

200 meter run

Weightlifting

Back Squat (3×3 @ 75%)

Metcon

Metcon (3 Rounds for reps)

3 rounds:

5min AMRAP

10 Bar over burpees

10 Squat Cleans @ 70% 1RM

Max Cal Row

Rest 3 mins

*Score Total Cals each round*

Gymnastic or Strength Accessory Work

Metcon (No Measure)

Tabata Flutter Kicks:

12 rounds :20 On :10 Off