5/12/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds for time:

200 meter row/bike/run

15 empty bar thrusters

10 push-ups

5 broad jumps

Metcon

Metcon (3 Rounds for reps)

3 rounds of:

1min on 1min off (each exercise)

Deadlift 155/105

Thruster 95/65

HR Push-ups

Pull-ups

RX+

Deads 185/125

Thruster 115/75

Deficit Push-ups (off 45#/25# plate)

CTB Pull-ups

Weightlifting

Squat Clean (5×3 @ 70-85% TnG (same weight ea. set))

Gymnastic or Strength Accessory Work

Xpo Trainer 400M (Time)

Push the Xpo Trainer 400 meters for time