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12/15/2016

14
Dec

12/15/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

15 DB Push Press

10 Plank Jump to Squat
Roll T-spine and Lats

Weightlifting

Push Jerk (5×5 @ 70% 1RM)

Metcon

Metcon (Time)

3 Rounds:

10 Squat Clean and Jerks 155/105lbs

20 Pull-ups

RX+

3 Rounds:

10 Squat Clean and Jerks 185/125lbs

5 Rope Climbs

Extra Credit

Metcon (3 Rounds for reps)

3 Rounds:

AMRAP 3 Minutes

8 “Heavy” Dumbbell Power Snatch

6 Ring Dips

Rest :90

(Do not need to alternate arms on snatch)

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