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8/17/2017

16
Aug

8/17/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

4 rounds:

8 empty bar thrusters (*20 burpees if you drop my empty bar*)

100 meter run

Weightlifting

Push Jerk (Find 1RM)

Metcon

Fire Breathing (AMRAP – Rounds and Reps)

6min AMRAP

9 Thrusters 95/65

9 Pull-ups

Rx+

115/75

CTB Pull-ups

Conditioning

Turf Shuttle Test (Time)

0-5yd sprint

0-10yd

0-15yd

0-20yd

0-25yd
Complete 4-5 attempts and record fastest time. Use stop watch and record to hundreth second in notes

Gymnastic Test

Ring Dip Test (3 Rounds for reps)

3 Rounds:

Strict Ring Dips

1-2-3-4-etc

Complete 1 Strict Ring Dips

Rest :30

Complete 2 Strict Ring Dips

Rest :30

Continue on until a set is failed

Rest 5:00 and repeat 2 more times starting from 1 rep

Score total reps in each round.

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