1/25/2017

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

3 Steady rounds:

200 meter run

12 OHS (light weight)

10 Hang Muscle Snatch (light weight)

Weightlifting

Metcon (Time)

Accumulate 50 Reps of Touch and Go Power Snatch @70% 1RM

This is “For Time” AND “Fewest Sets Possible.”

*post weight in notes*

Overhead Squat (1 Max Rep Set 115/85 )

*if RX is not possible scale to 55% 1RM* 40 rep cap

Metcon

Metcon (Time)

2 Rounds:

800 meter run

Rest 2min

50 Wall Balls 20/14

Rest 2min

Extra Credit

Double Under Practice: (No Measure)

Complete 4 Rounds of:

60 sec ON and 60 sec OFF at your skill level

*RX Double unders AMRAP

*Alt. Double unders with single unders

*Alt. 3 single unders with 2 double unders

*Alt. 5 single unders with 1 double under

*Alt. 3 single unders with 1 floating single under

*Single unders AMRAP