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8/21/2017

20
Aug

8/21/2017

CrossFit Templum – CrossFit

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Warm-up

Metcon (No Measure)

400 meter run

2 Rounds:

10 Squat Cleans 95/65

10 Push Press

Weightlifting

Squat Clean (EMOM 6 Bar facing burpees and 1 Squat Clean)

*Start at 70% 1RM and increase 10/5 each set. Put starting weight in notes

Metcon

Double under “Flight Simulator” (Time)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

*All sets must be unbroken to continue on. You must stop and restart once completing a set*

Conditioning

Metcon (AMRAP – Reps)

AMRAP 15 Minutes

50′ Dumbbell Front Rack Walking Lunge Steps 50/35s

3 Rope Climbs

Bike 20/12 Calories

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