25
Jan
1/25/2016
CrossFit Templum – CrossFit
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 reps E2MOM for 10 mins @ 75% 1RM)
Super set with Bent Rows within the 2min cap
Bent Over Row (5 reps E2MOM for 10mins @ 75% 1RM)
Metcon
Clean Wall Ball and Double under ladder (Time)
10 min time cap:
1 Clean 135/95
1 Wall Ball 20/14 (11ft/10ft mark)
5 Double unders
*increase 1 rep per round with cleans and wall balls*
*increase 5 reps per round with double unders*
EX. Round 2 (2 cleans, 2 wb, 10 du; Round 3 (3 cleans, 2 wb, 15 du etc…))
Level 1: 95/55; 14/10; 10 singles
Level 2: RX
Level 3: RX+ 185/125
Extra Credit
Deadlift Challenge