2
Jan
1/3/2017
CrossFit Templum – CrossFit
Grow: To arise. To cause to develop and flourish; To cause to increase or expand by concerted effort; To progress to maturity
Warm-up
Warm-up (No Measure)
3 rounds: (empty bar)
10 Front squats
10 Strict Press
100 meter run
Weightlifting
MisFit Clean Complex (Find 1RM)
Without dropping the bar perform:
1 Power Clean
1 Push Jerk
1 Front Squat
1 Hang Squat Clean
1 Split Jerk
Metcon
Triplet Benchmark (Time)
21-15-9
Hang Power Clean 135/95
Bar Over Burpee
Pull-up
RX+ 155/105; Bar Facing; CTB
Extra Credit
Interval Cal Row (Time)
3 rounds of:
60/45 Cal Row
Rest: 3mins
*score total time rowed*