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12/20/2016

19
Dec

12/20/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

4 rounds:

15 Cal Row

15 HR Pushups

Weightlifting

Metcon (4 Rounds for reps)

Power Clean Singles @75% – Drop and Reset.

4 Rounds for Total Max Reps:

:45 on

2:15 off

Metcon

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Extra Credit

Metcon (5 Rounds for weight)

5 Rounds:

5 Dumbbell Strict Press

straight into

10 Dumbbell Push Press

Rest 3:00

Heavier than last time.

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