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5/2/2016

1
May

5/2/2016

CrossFit Templum – CrossFit

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Warm-up

20 Wall Balls

5 Strict Pull-ups

15 Wall Balls

5 Strict Pull-ups

10 Wall Balls

5 Strict Pull-ups

Weightlifting

Push Jerk (3-3-3-3-3 Start @ 60% and work up to 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 Deadlifts

20 Wall Balls

200 meter run

*Run counts as 2 reps*

Foundation: 115/65

Level 1: 135/95; WB 14/10#

Level 2: RX 185/125 WB 20/14#

Level 3: RX+ 225/165 11ft/10ft Ht.

Extra Credit

Metcon (Time)

30 CTB Pull-ups For Time:

*Each time you break 10 Burpees*

Foundation: Band or Box Pullups

Level 1: Pull-ups

Level 2: RX CTB Pullups

Level 3: RX+ Ring Muscle-ups

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