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4/25/2016

24
Apr

4/25/2016

CrossFit Templum – CrossFit

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Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run
*NOT MAX EFFORT*

Weightlifting

Deadlift (4-4-4-4)

Treat first 3 sets more as a warm up. 60-75%

Last set is the only working set at 80%

Metcon

Metcon (Time)

For Time:

21-18-15-12-9

OHS

Hang Power Clean

Foundational: 45/35

Level 1: 75/55

Level 2: RX 95/65

Level 3: RX+ 115/75

Extra Credit

Metcon (Time)

3 rounds for time:

Row for Cals 21/18

Pullups 10

Rest: 90 sec

Level 1: Vertical Ring Pulls/or Rows

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