6/9/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

For 10mins perform:

10 empty bar High Hang Squat Snatch

20 Cal Row

50 yd shuttle run

Weightlifting

Snatch (Find 1 RM )

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 Power Snatch 115/75

20 Box Jump Overs 24/20″

30 Wall Balls 20/14

Level 1: 75/55; 20/16; 14/10

Level 2: RX

Level 3: RX+ 135/95

Extra Credit

Metcon (AMRAP – Reps)

5min AMRAP

Max reps T2B

Each time you break run 100 meters