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11/3/2016

2
Nov

11/3/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 Steady Rounds:

Run 200m

15 Alternating Jumping Lunges

10 Russian Swings 70/53lbs

Weightlifting

Push Press (4×3 90% of your 1RM)

Clean and Jerk ( 7×2 @80-85%)

Metcon

Metcon (Time)

3 Rounds:

15 Pull-ups

30 Push Ups 2″ Deficit

45 Goblet Squats 53/35lbs

RX+ CTB 70/53

Extra Credit

Metcon (3 Rounds for time)

3 Rounds x 3:

12/8 Calories on Bike

12 OH Walking Lunge Steps 95/65lbs

Rest 2:00

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