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11/29/2017

28
Nov

11/29/2017

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

60 yard shuttle run

10 empty bar strict presses

10 empty bar split jerks (alt. legs)

Weightlifting

Split Jerk (8×1 @ 80-90%)

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Gymnastic or Strength Accessory Work

Pulling Practice (No Measure)

Muscle-up/CTB/Pull-up/Ring Row Practice:

Complete 4 rounds: 60 On 60 Off

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