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12/13/2016

12
Dec

12/13/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

12 Pause KB Goblet Squats

12 Single KB Strict Press (6 ea arm)

Weightlifting

Back Squat (5×5 @ 90% of 5RM)

Metcon (5 Rounds for reps)

Power Snatch @ 70%

:30 sec On

2:30 Off

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15 Thrusters 95/65lbs

15 Kipping HSPU

200 Meter Run

Extra Credit

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

AMRAP 4 Minutes

50ft Back Rack Walking Lunge Steps 135/95lbs

15 GHD Sit Ups

3 Legless Rope Climbs

Rest 2:00

(Continue where you leave off each round)

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