1/14/2016

CrossFit Templum – CrossFit

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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

Deadlift (4×5 @75% 1RM)