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11/10/2016

9
Nov

11/10/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Steady 7 Minute AMRAP

12 Wallballs 20/14

12 Jumping Squats

100 Meter run

Weightlifting

Push Press (4×2 start at 90%)

Heavy as possible

Power Clean (4×1 Heavier than last week)

Clean Pull (4×1 Heavier than last week)

Clean Deadlift (4×1 Heavier than last week)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

9 Back Rack Walking Lunge Steps 135/95lbs

12 Toes to Bar

15 Box Jump Overs 24/20″

RX+155/105

Extra Credit

Metcon (Time)

4 Rounds For Time:

21 Power Snatch 95/65lbs

2 Legless Rope Climbs

Rest 2:00

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