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11/18/2017

17
Nov

11/18/2017

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

20 Arm Haulers

:60 sec bottom squat hold

:60 sec plank hold

:30 sec bar dead bar hang

400 meter run

200 meter run (backwards)

20 Jump Squats

Metcon (Time)

Speed WOD Relay

For Time:

(Alternating partners)

60 yd shuttle run

7 Pullups

6 burpees to target

5 Toes to bar

*Each partner completes the full round then tags partner to start the next round. *

*Each person completes 5 rounds*
Rest 5mins and next WOD switch partners

Metcon (3 Rounds for time)

For time:

3 rounds for Time: (time each round)

150 meter row

15 Back Squats 95/65

10 Front Squats 95/65

5 Overhead Squats 95/65

*tag partner before he starts the round*

Rest between rounds

RX+ 115/85

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