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3/15/2017

14
Mar

3/15/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

4 rounds:

5 empty bar squat cleans (focus on speed under the bar)

6 bar over burpees

Weightlifting

Squat Clean (5×3 start at 80%)

Metcon

Metcon (Time)

4 rounds for time:

60 double unders

30 Wall Balls 20/14

10 HSPU

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

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

Max unbroken triple unders

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