1
Nov
11/2/2017
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
15 Light Pause Front Squats
15 Burpees
200 meter run
Weightlifting
Back Squat (8×3 @ 62.5 % Speed work)
No more than :60 sec rest between sets
Overhead Squat (2-2-2-2 @ Start at 80% with 2sec pause in bottom)
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
5 Deadlifts 225/165
10 Bar over Burpees
15 Toes to Bar
RX+275/185
Gymnastic or Strength Accessory Work
Handstand Push-Up Practice (No Measure)
10min EMOM
1-5 reps of a variations of HSPU
*Strict
*kipping
*box inverted
*pushup inverted
*banded
*wall climbs
*shoulder taps