14
Jan
1/14/2016
CrossFit Templum – CrossFit
Warm-up
Warm-up1 (No Measure)
Complete 2 rounds:
200 meter jog
20 yd walking lunge
20 yd bear crawl
10 Pushups
Practice Skill
5mins Practice Double unders or Pull-ups
Metcon
*This WOD was designed in honor of my best-friend who passed away 3 years ago this Monday. Capt. Gary Yoder II. He is survived by his wife Lisa, his two boys GIII and Levi, his sister Amy, and his parents Gary and Jane. Miss you brother!
The “GII” Hero WOD (Time)
2 Rounds for Time:
1 mile run
11 CTB Pull-up
13 HSPU
33 Double unders
Level 1: Jumping Pull-ups/Decline Pushups; Single unders
Level 2: Pull-ups and Decline Push-ups
Level 3: RX
Extra Credit
Deadlift Challenge