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12/14/2016

13
Dec

12/14/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds:

15 Jump Squats

15 AbMat Situps

Weightlifting

MisFit Clean Complex (2 Misfit Clean Complex every :90 for 9 Minutes )

Without dropping the bar perform:

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk
2 Misfit Clean Complex every :90 for 9 Minutes

(70%+ You can build throughout sets.)

Clean Complex, without dropping the bar.

Deadlift (12-12-12)

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

6 Hang Cleans 135/95

6 CTB Pull-ups

Run 200 meters

RX+155/105

Bar Muscle Ups

Extra Credit

Metcon (No Measure)

6 rounds:

100 meter waiters carry

(3 sets each arm)

Rest as needed

500m Row (Time)

Max Effort 500m Row
x3 Rest 1:1

Score slowest time

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