10
May
5/11/2017
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
:60 Goblet Squat Hold
Run 200m
7 Burpee Box Jumps
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
9 Squat Cleans 135/95lbs
12 Toes to Bar
15/10 Calorie Row
RX+ 155/105
Weightlifting
Split Jerk (5×3 (65-85%) same weight)
Gymnastic or Strength Accessory Work
Metcon (AMRAP – Reps)
EMOM for 12 Minutes
Ring or Bar Muscle Ups
Either 2, 4, or 6 Reps OTM.