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5/09/2017

8
May

5/09/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 Steady Rounds:

150m Row

20 Hang Power Cleans (bar)

25 Double Unders

Metcon

Metcon (No Measure)

21min EMOM Alt. Exercises

Row 175/125M or Bike 400/300meters

12 Front Rack Walking Lunge Steps 95/65

30 Double unders (or :30 practice)

Weightlifting

Power Clean (3-3-3-3-3 (TnG) increasing weight)

Gymnastic or Strength Accessory Work

Choose one

Metcon (Time)

5 Rounds:

60 Double Unders

12 Kipping Ring Dips

Rest :60

Alternating DB Arnold Presses (4×12 each set with heaviest set from last week)

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