19
Jun
6/20/2016
CrossFit Templum – CrossFit
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.