18
Jan
1/19/2017
CrossFit Templum – CrossFit
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