30
Jan
1/31/2017
CrossFit Templum – CrossFit
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