Call Us: (972) 591-3488

11/30/2016

29
Nov

11/30/2016

CrossFit Templum – CrossFit

View Public Whiteboard


Warm-up

Warm-up (No Measure)

3 rounds:

20 yard bear crawl

20 Jump Squats

Weightlifting

MisFit Clean Complex ( 1 Complex EMOM 10min)

Without dropping the bar perform:

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk
Start at 70% 1RM and build if you can or want. (Record sets and reps of best weight)

Metcon

Metcon (Time)

4 Rounds

21 KB Russian Swing 53/35s

10 Burpee Box Jumps 24/20″

Rest :60

RX+ 15 Burpee Box Jumps

Extra Credit

Metcon (Time)

15 rounds:

1 Strict Pull-up

2 Strict HSPU

3 OHS 135/95

RX+ 1 MU (strict if possible)

2 Strict HSPU

3 OHS @ 185/125

Metcon (Time)

10min Time Cap:

Accumulate 6 min Overhead Hold with plate: 45/25

Leave a Reply