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12/28/2016

27
Dec

12/28/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

4 Steady Rounds:

:30 Squat Hold

12 Overhead Walking Lunge Steps w/ Plate 25/15#

Weightlifting

Squat Clean (3×5 @ 75% of 1RM)

400 meter run after each set

Metcon

Metcon (Time)

3 Rounds:

40yd Bear Crawl

15 Pull-Ups

15 L-Arm Kettlebell Thrusters 53/35lbs

15 Pull-Ups

15 R-Arm Kettlebell Thrusters

RX+

3 Rounds:

25ft. HS Walk

15 Pull-Ups

15 L-Arm Kettlebell Thrusters 70/53lbs

15 Pull-Ups

15 R-Arm Kettlebell Thrusters

Extra Credit

DB Bench Press (4×12 (heavier than last time))

Metcon (4 Rounds for reps)

4 Rounds:

AMRAP 2:00

10 Squat Snatch 135/95lbs

Max Rep GHD Sit Ups in remaining time of each AMRAP.

Rest :60

Metcon (Time)

Accumulate 8:00 of Wall Sits

(12 Minute Cap.)

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