5/22/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

400 meter run

30 Goblet Squats

400 meter run

Metcon

Metcon (Time)

For Time:

50 Bar over burpees

40 Ring Dips

30 Front Squats 135/95

RX+ 185/125

Weightlifting

Back Squat (5×3 75-85% *same weight*)

Gymnastic or Strength Accessory Work

Metcon (Time)

3 rounds:

1000m/800m Row

10 Bar Muscle ups

Rest 2min

Shoulder Press (9-8-7-6 )