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1/27/2017

26
Jan

1/27/2017

CrossFit Templum – CrossFit

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Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run

Weightlifting

Metcon (3 Rounds for reps)

3 Sets:

1 Squat Clean from floor + Max Rep Hang Squat Cleans (above knee)

@70% of your current 1RM Squat Clean.

Rest 3-4 Minutes

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Extra Credit

Deadlift (1×6 @ 60%, 1×5@70%, 1×4@80%, 1×1@90%)

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