6/7/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Weakness warmup

1 mile run

Then…

2 rounds:

10 Good mornings

10 Back Ext.

10 light weight deadlifts 40%

Weightlifting

Deadlift (Find 5 RM touch and go (no bounce))

Metcon

Metcon (Time)

3 Rounds for time:

100 Double unders

20 KB Swings 53/35

20 Burpees to 6″ target

Level 1: Single unders x3 or 30 double attempts 35/26 KBS

Level 2: RX

Level 3: RX+ 70/53

Extra Credit

500m Row (Time)

Max Effort 500m Row