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11/9/2016

8
Nov

11/9/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

4 Steady Rounds:

:30 of Banded Good Mornings

:30 Alternating Jumping Lunges

10 Burpee to 6″ Target

Weightlifting

Back Squat (5×3 @ 90%)

Split Jerk (7×2 @80-90% of your 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

Row or Bike 20/12 Calories

5 Power Snatch 135/95lbs

50 yard OH plate carry 45/25

5 Power Snatch 135/95lbs

RX+

Row or Bike 20/12 Calories

5 Power Snatch 165/105

50yd Farmers Carry 70/53#

5 Power Snatch 165/105

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