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6/10/2016

9
Jun

6/10/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3min Banded Glute Activation Then….

4min of:

5 Burpees, 10 Ring rows

100 meter run

Weightlifting

Back Squat (Find 3 RM)

Metcon

Metcon (AMRAP – Reps)

8min time cap:

500 meter row

25 CTB Pullups

Max rep clean and jerks in remaining time.

Level 1: Ring Rows; 95/65

Level 2: Pullups; 115/75

Level 3: CTB; 135/95 RX

Level 4: 155/105 RX+

Score reps of C&J

Extra Credit

Metcon (Time)

5-10-15-20-15-10-5

GHD Situps

HS Walk in yards

*Scale bear crawl*

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