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5/18/2016

17
May

5/18/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

100 meter run

3 inch worms

5 Barbell strict presses

5 Barbell push presses

3 Barbell push jerks

Weightlifting

Push Jerk (2-2-2-2-2-2)

60 to 95%. Cleaning up movement should not exceed 70%. If the movement feels good make your way towards 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

200 meter run

21 Kettlebell swings

Level 1: 35/26

Level 2: 53/35 RX

Level 3: 70/53 RX+

*Run counts as 2 reps*

Extra Credit

Metcon (Time)

For Time:

40 yd walking lunge

30 Ring Rows

40 yd walking lunge

20 Ring Rows

40 yd walking lunge

10 Ring Rows

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