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1/23/2017

22
Jan

1/23/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3min AMRAP

200 meter run

15 Burpees

Max rep Wall Balls 14/10

Metcon

Metcon (Time)

21-15-9

Bike or Row for Cals

Hang Squat Cleans 135/95

Handstand Pushups

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

5 CTB Pullups

5 Push Jerks 135/95

10 CTB Pullups

10 Push Jerks

15 CTB Pullups

15 Push Jerks

Rest :60 sec

*Then start over*

Extra Credit

Pulling Practice (No Measure)

Muscle-up/CTB/Pull-up/Ring Row Practice:

Complete 4 rounds: 60 On 60 Off

1K Row x3 (Time)

1k Row

Rest 3 Minutes

1k Row

Rest 3 Minutes

1k Row

Score is fastest and slowest time added together

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