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2/10/2017

9
Feb

2/10/2017

CrossFit Templum – CrossFit

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Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run

Weightlifting

Metcon (3 Rounds for reps)

3 Sets:

1 Squat Clean from floor + Max Rep Hang Squat Clean (above knee)

@75% of current 1RM Squat Clean.

Rest 3-4 Minutes

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Extra Credit

Deadlift (1×6 @65%, 1×5@75%, 1×4@85%, 1×1@95%)

Metcon (Time)

3 Rounds:

12 Strict Handstand Push-Ups

Into Max Rep Kipping Handstand Push-Ups until failure

Rest 3:00

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