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5/20/2016

19
May

5/20/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Warm-up your weakness:

1 mile run

Weightlifting

Back Squat (3×5)

75-85% 1RM stay at same weight

Metcon

Metcon (Time)

30-20-10

Dumbell Snatch (no need to alternate)

Pull-ups

Level 1: Ring Rows; 30/20#

Level 2: Pull-ups; 45/30# RX

Level 3: CTB; 70/50# RX+

Extra Credit

Metcon (Time)

4 rounds:

15 GHD Situps

75ft HS Walk

Rest 60 Seconds

*Sub 5 wall climbs or 50yd bear crawl*

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