6/20/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

4 min AMRAP

10 Cal Row

10 Box Jumps (preferablbly taller than normal)

Weightlifting

Back Squat (4×5 @ 70% (all sets))

Work on cleaning up movement no oly’s no belt or sleeves.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

12 Front Squats 135/95

9 bar over burpees

6 CTB Pullups

Foundations/Beginner: FS 65/45;RingRows

Level 1: FS 95/65; Pull-ups

Level 2: RX FS 135/95; CTB Pull-ups

Level 3: RX+ 165/110; Bar Muscle ups

Extra Credit

Metcon (AMRAP – Reps)

10min AMRAP

40 yd Waiter Carry 70/53

20 yard down/20 yard back

10 HSPU’s

*Scaled 20 HR Push-ups*
Score total reps. Each 20yd carry is one rep.