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2/22/2017

21
Feb

2/22/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 Steady rounds of:

10 Wall balls 20/14

10 In-Split Strict Press (empty bar)

5 Eye Level Split Jerks (empty bar)

Weightlifting

Split Jerk (5×1 @90%+)

*make sure to get some heavy warm up sets in*

Metcon

Metcon (AMRAP – Reps)

24min Alt. EMOM

1min On 1min Off (alternate movements)

Max Burpees to 6in target

Max Rep Kettle Bell Swings 70/53

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

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