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11/2/2016

1
Nov

11/2/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

4 rounds of:

10 Banded Good Mornings

25 Double unders (1min practice)

10 Wall Balls 20/14

Weightlifting

Back Squat (Build to heavy singel then… 5×3 @ 87.5%)

Split Jerk (7×2 @ 80-85%)

Metcon

Metcon (Time)

For Time:

75 Push Jerks 95/65

75 Sumo Deadlifts High Pulls 95/65

75 Cal Row or bike

RX+135/95

Scaled: As needed

Extra Credit

Metcon (Time)

3 Rounds of:

15-12-9

Dumbbell Box Step Ups 20/16″ 25/15lbs in each hand

Front Squat 135/95lbs

Rest 2:00 between rounds

RX+ 35/20 and 165/115

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