5/11/2017

CrossFit Templum – CrossFit

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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.

One legged straight leg deadlifts (10-10-10-10)