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4/29/2016

28
Apr

4/29/2016

CrossFit Templum – CrossFit

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Warm-up

50 Box Step ups 20/16in step (25/15#)Dumbells

Weightlifting

Back Squat (3×5 @ 70-80% 1RM (stay same weight))

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Rest as needed between sets but finish in under 30mins.

Foundational: 50% 1RM

Ring Rows

Level 1: 65% 1RM band assisted pullups

Level 2: RX

Extra Credit

Metcon (Time)

3 rounds for time:

Assault bike 20 cals

20 alternating Pistols

Rest: 60

Or

3 rounds: 250 meter row

20 off box/band pistols

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