1/31/2017

CrossFit Templum – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

50 Cal Row/Bike or

1000 meter run

Weightlifting

Back Squat (4×8@ 75%)

Push Jerk (4×8 @65%)

Metcon

Metcon (Time)

10 Rounds For Time:

5 Front Squats 115/75lbs

5 Push Jerk

5 HR Push Ups

RX+

5 Front Squats 155/105lbs

5 Push Jerk

5 Strict Handstand Push Ups
*After WOD 10min to find 3RM Deadlift*

Deadlift (Find 3RM)

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