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1/22/2016

22
Jan

1/22/2016

CrossFit Templum – CrossFit

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Warm-up

5×5 Warm-up (No Measure)

Complete 3 rounds of:

10 empty barbell squats

10 empty barbell rows

10 push-ups

Weightlifting

Back Squat (5×5 @ 75% 1RM)

Bent Over Row (5×5 @ 75% 1RM)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

2016 Lurong Series Challenge

Lurong R16 Cluster Test (AMRAP – Reps)

11 Min AMRAP:

Complete as many reps of possible during the following sequence:

3 Minute Max Calorie Row

1 Minute Mandatory Rest

3 Minute Max REPS Cluster

1 Minute Mandatory Rest

3 Minute Max Calorie Row

Level 1: G2O 55/35#

Level 2: RX 95/65#

Level 3: RX+ 155/105#

Extra Credit

Deadlift (4×5 @ 75% 1RM)