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12/29/2016

28
Dec

12/29/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 Steady Rounds:

10 Back Extensions

5 Light Goblet Pause Squats

Weightlifting

Back Squat (Find New 5RM)

Metcon (3 Rounds for reps)

Power Snatch Singles @80% – Drop and Reset

3 Rounds:

:60 on

2:30 off

Metcon

Metcon (Time)

4 Rounds:

15 Box Jumps 24/20″

10 Front Squat 135/95lbs

15 Kipping Handstand Push-Ups

4 Rounds:

15 Box Jumps 24/20″

10 Front Squat 165/115lbs

15 Kipping Handstand Push-Ups

Extra Credit

Metcon (Time)

For Time:

50 Wallballs 20/14lbs

30 Toes to Bar

Rest 2:00

40 Wallballs

24 Toes to Bar

Rest :90

30 Wallballs

18 Toes to Bar

Rest :60

20 Wallballs

12 Toes to Bar

Rest :30

10 Wallballs

6 Toes to Bar

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