11
May
5/12/2017
CrossFit Templum – CrossFit
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