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12/5/2016

4
Dec

12/5/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds of:

12 OH Walking lunge Step (Pvc or empty bar)

12 Ring Rows or Pull-ups

Weightlifting

Squat Snatch (3×5 @ 70% )

Jog 400 meters as rest time between sets

Metcon (5 Rounds for weight)

5 rounds:

5 DB strict Press

straight into 10 DB Push Press

Rest 3mins

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 Minutes:

10 Push Jerks 115/75lbs

20yd bear crawl

10 Kettlebell Swings 53/35lbs

20yd bear crawl

RX+

AMRAP 10 Minutes:

10 Push Jerks 135/95lbs

20ft Handstand Walk

10 Kettlebell Swings 70/53lbs

20ft Handstand Walk
Only score total reps of jerks and swings

Extra Credit

Metcon (Time)

Accumulate 7:00 of a Wall Sit

(12 Minute Cap.)

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