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11/16/2017

15
Nov

11/16/2017

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

400 meter run

40 yd bear crawl

40 yd walking lunge

40 yd broad jump

Weightlifting

Bench Press (10-10-10-10-10)

Must start at 60% and increase at least 5# each set

Max Distance Broad Jump (Distance)

two foot take off and landing

Measure at back of heel unless you fall back.
5 attempts

Score best jump

Metcon

Metcon (Time)

21-15-9

Burpee Box Overs 24″/20″

Deadlifts 205/115#

*Cashout* 400 meter run

RX+ 225/155#

Gymnastic or Strength Accessory Work

Ring Dip Test (3 Rounds for reps)

3 Rounds:

Strict Ring Dips

1-2-3-4-etc

Complete 1 Strict Ring Dips

Rest :30

Complete 2 Strict Ring Dips

Rest :30

Continue on until a set is failed

Rest 5:00 and repeat 2 more times starting from 1 rep

Score total reps in each round.

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