4
Jan
1/5/2017
CrossFit Templum – CrossFit
StrikeForce is back! Sunday, January 8th 6:00pm @ Elevate Life in Frisco, TX
Warm-up
Warm-up (No Measure)
4 rounds:
10 Wall Facing PVC OHS
10 Empty bar Snatch balance
Weightlifting
MisFit Snatch Complex
Without dropping the bar perform:
1 Squat Snatch
1 Overhead Squat
1 Hang Squat Snatch
1 Overhead Squat
Metcon
1000 (Time)
For Time:
100 Wall Balls 20/14
100 Box Jump or Step Overs 24/20
800 Meter Run
Extra Credit
Metcon (AMRAP – Reps)
3 Rounds:
AMRAP 2 Minutes:
Max Rep Strict Handstand Push-Ups
Rest 2:00
(compare with 11/23/2016 extra cred)