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11/21/2017

20
Nov

11/21/2017

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

200 meter row

15 Hang Cleans

10 Wall Balls

Back Squat (Find a heavy single just over 90%)

Weightlifting

Back Squat (5×3 @ 90% or heavier than last 5×3)

Metcon

Metcon (Time)

8 rounds:

3 Power Cleans @ 75% 1RM

15 Wall Balls 20/14#

Gymnastic or Strength Accessory Work

Dumbell DT (Time)

5 Rounds:

12 Deadlifts 50/35#

9 Hang Cleans

6 Push Press

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