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11/15/2016

14
Nov

11/15/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Steady 6 Minute AMRAP:

Run (not sprint) 100m

10 DB Strict Press 20/12#

10 Wallballs 20/14lbs

Weightlifting

Push Press (Find 1 RM Max)

Metcon

Wall Balls, Snatch and Muscle up (Time)

5 rounds for time;

30 Wall Balls 14/10

20 Power Snatch 75/55

10 Pull-ups

RX+ WallBall 20/14; PS 95/65; Muscle ups (rings preferred)

Extra Credit

Suicide Sled Drive (Time)

For Time:

“100yd Sled and Sprint Suicide”

Sled Push 25yd

Sprint 25yd sprint

Sled Push 25yd

Sprint 50yd shuttle sprint

Sled Push 25yd

Sprint 75yd shuttle sprint

Sled Push 25yd

Sprint 100yd shuttle sprint

*you will need to sleds set up*

Sled weight

Men: 3 45’s ea. sled

Ladies: 3 25’s ea. sled

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