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1/29/2016

29
Jan

1/29/2016

CrossFit Templum – CrossFit

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Warm-up

Cardio warm-up (No Measure)

3 rounds:

200 meter run

50 single unders

10 burpees

Practice Skill

choose a skill to work on for 15mins. Be productive! Ask if you need help. This is not social time Alvin.

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Lurong PowerBall (AMRAP – Reps)

13min AMRAP

Complete as many reps as possible during the following triplet:

10 Power Cleans

20 Wall Balls | Med Ball Cleans

30 Double Unders | Single Unders

Level I

10 Power Cleans at 65 lbs./45

20 Med Ball Cleans at 20 lbs./14

30 Single Unders

Level II RX

10 Power Cleans at 95 lbs./65

20 Wall Balls- 20 lbs./14 ball at 9 ft. target

30 Single Unders

Level III RX+

10 Power Cleans at 135 lbs./95

20 Wall Balls- 20 lbs./14 ball at 10 ft. target

30 Double Unders

Extra Credit

Deadlift Challenge

Deadlift (4×5 75% 1RM)