1/19/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 Steady Rounds:

15 Push Ups

15 Emtpy Bar Thrusters

15 Kettlebell Swings 53/35lbs

Weightlifting

Metcon (4 Rounds for reps)

4 Rounds:

1:00 on 3:00 off

Max Front Squats in 1 set @ 50% 1RM

Metcon

Metcon (Time)

3 rounds:

15 Bar over burpees

9 Thrusters 135/95

4 CTB Pull-ups

Extra Credit

Metcon (Time)

3 rounds:

500 meter row

100 Double unders

Rest: 2mins