5
Oct
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