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5/4/2016

3
May

5/4/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

75/60 Cal row or bike

Weightlifting

Split Jerk (3-3-3-3-3)

Work speed and technique.

Do not exceed 80% unless you are feeling really good.

Metcon

Metcon (AMRAP – Reps)

AMRAP 6 Minutes:

4 Squat Cleans

4 CTB Pull-ups

Foundation: 75/55; Ring Rows

Level 1: 95/65; Pull-ups

Level 2: RX 135/95; CTB

Level 3: RX+ 185/125; Bar Muscle-ups

Extra Credit

1000m Row (Time)

Max Effort 1000m Row
Then…max distance Handstand walk

7min Time cap

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