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7/7/2016

6
Jul

7/7/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 mile run or 2K row

Weightlifting

Clean and Jerk (7×2 @80% 1RM )

Warm up to your 80% and stay there for all 7 sets**Power Clean to Split Jerk**

Metcon

Metcon (Time)

3 rounds for time:

15 Bar Facing Burpees

15 Hang Power Cleans 135/95

30 Wall Balls 20/14

*Scale weight as needed*

Level 1: 115/75

RX+ 155/105 and 45 Wall Balls

Metcon (AMRAP – Rounds)

10min E2MOM 2 rope climbs

*or practice a skill* for 10mins

RX+ – legless

Extra Credit

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