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11/7/2016

6
Nov

11/7/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

7min AMRAP

5 Low Hang Squat Cleans (light)

10 Thrusters (light)

20 Double unders (30 sec practice)

Weightlifting

Squat Clean and Jerk (10×1 80-100%+)

If you miss drop 10#’s if you make increase 5-10#’s start at 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

11 Deadlifts 225/155

7 Burpee Box Overs 24″/20″

Extra Credit

Overhead Squat (3-2-2-2-2-1-1-1)

Metcon (Time)

12 Rounds For Time:

Sprint 100m

10 Kipping HSPU

Rest :60 after every 3 rounds

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