19
Apr
4/20/2016
CrossFit Templum – CrossFit
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