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5/13/2016

12
May

5/13/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

200 meter run

15 empty bar back squats (bottom it out)

Weightlifting

Back Squat (3-3-3-3-3)

70-80% of 1RM

If ya can No oly’s belt or sleeves. Clean it up.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Look at your last modifications try to improve.

Scale weight as needed

Level 1: 75/55; Box Dips

Level 2: 95/65; Box Dips full weight

Level 3: 115/75

Level 4: RX 🙂

Extra Credit

Metcon (Time)

For Time:

18-15-12-9-6

Burpees to 6in Target

AbMat Situps

Rest: 30 sec

RX+ GHD Situps

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