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2/19/2016

19
Feb

2/19/2016

CrossFit Templum – CrossFit

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Warm-up

Agility Drills (No Measure)

Metcon

Kettlebell Monster (Time)

2 rounds for time:

400 meter run

50 Kettlebell Swings 53/35

300 meter run

40 Kettlebell Goblet Squats 53/35

200 meter run

30 Kettlebell One Arm OHS 53/35 (15 each arm)

100 meter run

20 Kettlebell Turkish Get-ups 53/35 (10 each arm)
Level 1: 35/26

Level 2: RX

Level 3: RX+ 70/53

2016 Lurong Series Challenge

Lurong R16 Cluster Test (AMRAP – Reps)

11 Min AMRAP:

Complete as many reps of possible during the following sequence:

3 Minute Max Calorie Row

1 Minute Mandatory Rest

3 Minute Max REPS Cluster

1 Minute Mandatory Rest

3 Minute Max Calorie Row

Level 1: G2O 55/35#

Level 2: RX 95/65#

Level 3: RX+ 155/105#

Extra Credit

Bottom Squat Hold (Bottom Squat Hold for 4 mins and 15 sec)

Hold in bottom of air squat