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12/6/2016

5
Dec

12/6/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

500 meter row

Then….

1min Bottom Squat hold

1min Lizard Lunge ea leg

1min Pigeon Pose

3 attempts at 10 Cal Power Output row 2800/2400

Weightlifting

Back Squat (5×5 @ 90% of 5 RM)

Metcon (5 Rounds for reps)

Power Clean Singles @65% – Drop and Reset.

5 Rounds for Total Max Reps:

:30 on

2:30 off

Metcon

Metcon (Time)

3 rounds for time:

20 Thrusters 75/55

10 Bar over burpees

20 SDHP 75/55

10 Bar over burpees

RX+ 95/65

Extra Credit

Metcon (3 Rounds for reps)

3 Rounds:

AMRAP 3 Minutes

20 Wallballs 20/14lbs

15/12 Calorie Row

5 Pull Ups

Rest 2:00

(Continue where you leave off each round.)

RX+ Bar Muscle ups

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