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5/11/2016

10
May

5/11/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

800 meter run

20 Box Dips or Ring dips

20 Hip Ext off GHD or 20 Walking Lunges

Weightlifting

Split Jerk (2-2-2-2-2-2)

60-70% If you are feeling good shoot for 90% last couple sets

Metcon

Metcon (Time)

4 rounds for time:

30 AbMat Situps

20 Cal Row

10 Hang Snatch 95/65

Foundation: 45/35

Level 1: 75/55

Level 2: RX

Level 3: RX+ 115/75; 20 GHD Situps

30 Cal Row

Extra Credit

Metcon (AMRAP – Reps)

12 min Cap:

Every 3mins Run 400 meters

With remaining time complete AMRAP of Air Squats RX Pistols RX+

*Score total reps*

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