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7/20/2017

19
Jul

7/20/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds: (with empty bar)

12 Strict Press

10 Front Squats

8 Hang Squat Cleans

6 T2B

Weightlifting

Sumo Deadlift (10×3 @ 65% of 3RM (speed work) :60 sec rest)

Metcon

Penny (Time)

5 CTB Pull-ups

3 Hang Squat Cleans 155/105

200 meter run

5 CTB Pull-ups

3 Hang Squat Cleans 155/105

200 meter run

5 CTB Pull-ups

3 Hang Squat Cleans 155/105

200 meter run

5 CTB Pull-ups

3 Hang Squat Cleans 155/105

RX+

3 Ring Muscle ups

3 Hang Squat Cleans @185/125

Gymnastic or Strength Accessory Work

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

50 Double Unders

15 Toes to Bar

30 Double Unders

10 Toes to Bar

Rest :60

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