4/20/2016

CrossFit Templum – CrossFit

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Warm-up

800 meter run

Clean Drills (No Measure)

Complete:

3×5 Back squat BNPP (behind neck push press)

3×5 Clean hi-pulls

3×5 Clean pull unders

Weightlifting

Clean Complex (1 Complex E2MOM for 12 mins @80-90% 1RM)

1 Power Clean + 1 Jerk + 1 Front Squat + 1 Hang Squat Clean + 1 Jerk

Metcon

Tabata Wall Ball (Bottom holds) (AMRAP – Reps)

Tabata Wall Balls (Bottom holds) 20/14

*hold the ball in the bottom of your squat during the 10sec rest period.

*Score total LEGIT reps*

500m Row (Time)

Max Effort 500m Row

50 Double-unders for Time: (Time)

3min time cap