1/25/2016

CrossFit Templum – CrossFit

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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

Deadlift (4×5 @ 75% 1RM)