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11/17/2020

16
Nov

11/17/2020

Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

400 Meter Run

10-12 Reps

T,Y,W’s ( 2 1/2/5’s)

20 arm haulers

8 Push-up down dogs

Strength

Bench Press Blow Out (AMRAP – Reps)

11 Minute AMRAP

1 Minute Max reps 135/65

Rest 2 Minutes

1 Minute Max reps 155/75

Rest 2 Minutes

1 Minute Max Reps 185/95

Rest 3 Minutes

1 Minute Max reps 225/120

Metcon

Death by Burpees (AMRAP – Reps)

Complete burpees EMOM adding 1 burpee each minute until you can’t complete within the minute. Start with 5 burpees the first set.

Max Plank Hold (Time)

Hold the front plank for max effort

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