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7/13/2016

12
Jul

7/13/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

4 rounds:

200 meter run

10 empty bar thrusters

Then 10 Overhead Squats with 2 sec pause in the whole.

Weightlifting

Squat Clean and Jerk (2-2-2-2-2-2-2 (Start @ 80%))

Work on split jerk

Metcon

Metcon (Time)

2 rounds for time:

30 Ground to overhead 115/75

20 Burpees

30 Alt. Pistols

Scaled: 50 Air squats; weight as needed

Extra Credit

Metcon (Time)

4 rounds of:

8 T2B

4 CTB Pull-ups

1 Rope climb

Rest 90 sec

RX+ Bar MU

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