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11/22/2016

21
Nov

11/22/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

200 meter run

:30 Bar Hang

10 DB Push Jerk (light)

Weightlifting

Push Jerk (Find 1RM )

If you don’t have enough mobility for Push Jerk or are a newer athlete then Find 1RM Strict/Shoulder Press

Shoulder Press (Find 1 RM)

Metcon

DeadRow Combo (Time)

3 Rounds for time:

20 Deadlifts 205/135

25/20 Cal Row

RX+ 245/165

Extra Credit

Double 5min AMRAP’s (AMRAP – Reps)

2 Rounds of:

5min AMRAP

5 Pull-ups

10 Thrusters 95/65

25 Double unders

Rest 3mins between AMRAP’s

RX+ 5 Mu’s; 115/75; 50 Du’s

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