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11/11/2016

10
Nov

11/11/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

4 steady rounds:

5 empty bar muscle snatch

5 empty bar low hang snatch

10 empty bar over burpees

Weightlifting

Back Squat (8×3 @ 70% (speed work))

Snatch (10×1 @ 80-95%+)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Extra Credit

Tire Flips ME in (2min.) (AMRAP – Reps)

Max effort tire flips in 2mins.

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