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1/24/2017

23
Jan

1/24/2017

CrossFit Templum – CrossFit

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Warm-up

75 Bar Facing Burpees (Time)

Complete 75 Bar Facing Burpees For Time

Weightlifting

Front Squat (3×10 @70%)

Split Jerk (5×3 @80%)

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

AMRAP 4:00

10 Double Unders

2 Power Cleans 155/105lbs

20 Double Unders

4 Power Cleans

30 Double Unders

6 Power Cleans

etc…

Rest 2:00

Start over each New AMRAP

RX+185/125

Snatch (10min to find 1RM (immediately after WOD))

Extra Credit

Handstand Push-Up Practice (No Measure)

10min EMOM

1-5 reps of a variations of HSPU

*Strict

*kipping

*box inverted

*pushup inverted

*banded

*wall climbs

*shoulder taps

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