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5/10/2016

9
May

5/10/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 controlled rounds:

100 meter run

15 Pushups

15 Straight Leg Deadlifts 45/35

Weightlifting

Deadlift (4-4-4-4 )

60-65-70-82.5%

Last set is only real working set.

Metcon

Metcon (Time)

30-20-10

Push Press 95/65

Box Jump/StepUp 24/20in

Pull-ups

Foundation: 45/35; Ring Row

Level 1: 75/55 Ring Row

Level 2: RX

Level 3: RX+ 40-30-20 Rep Scheme

Extra Credit

Metcon (Time)

100 Push-ups for Time

*Each time you break run 200 meters*

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