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12/19/2016

18
Dec

12/19/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds of:

12 Weighted box step-ups

10 Burpees

Weightlifting

Back Squat (Find New 5RM)

Squat Snatch (3×5 @ 75% 1RM)

Metcon

Metcon (Time)

For Time:

27-21-15-9

Deadlift 225/155lbs

DB Bench Press 45/25#

*50 Double Unders after each completed round.

Extra Credit

Metcon (Time)

7 Rounds:

Sprint 100m

5 Clean and Jerks 205/135lbs

5 Handstand Push Ups

Rest :60

Metcon (Time)

Accumulate 4:00 of Lunge Holds per side.

12 Minute Cap.

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