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5/12/2016

11
May

5/12/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Warm-up your weakness:

choose one that you didn’t do Monday.

1 mile run

2K Row

75 Bar facing burpees

100 Cal Bike

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

100 yd farmers carry (50-55#/30-35# KB or DB in each hand)

20 Box jump or step overs 24/20in

20 Front Squats 95/65

20 Push-ups

Level 1: Farmer 35/20; FS 65/45

Level 2: RX

*Score partial farmers walk every 25 yd is 1 rep*

Extra Credit

Metcon (AMRAP – Reps)

8min AMRAP

30 Double unders

4 CTB Pullups

Foundation: Ring Rows; 30 Singles

Level 1: Pullups; 10 Double attempts

Level 2: RX

Level 3: RX+ Bar Muscle ups

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