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11/14/2017

13
Nov

11/14/2017

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

5 Jump Squats 15/10#

10 DB Front Squats 15/10#

16 Jumping Lunges 15/10#

Weightlifting

Front Squat (Build to heavy single @90%)

Front Squat (5×3 @ 87.5%)

Metcon

Metcon (Time)

7 rounds:

100 Meter Run

10 Shoulder to Overhead 95/65

RX+ 135/95

Gymnastic or Strength Accessory Work

Sumo Deadlift (3-3-3)

Double under “Flight Simulator” (Time)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

*All sets must be unbroken to continue on. You must stop and restart once completing a set*

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