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9/18/2017

17
Sep

9/18/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

400 meter run

30 Jump Squats

20 HR Pushups

Weightlifting

Back Squat (5×5 @ 77.5%)

Bench Press (5×5 (press grip) heavier than last week)

Metcon

Metcon (AMRAP – Rounds and Reps)

9min AMRAP

4 Squat Cleans 135/95

5 CTB Pullups

RX+ 185/125; 3 Bar Muscle ups

Gymnastic or Strength Accessory Work

400 meter Farmer’s Carry (Time)

Level 1: 35/26

RX: 53/35

RX+ 70/53

Raising the bar 2017 (AMRAP – Reps)

9min AMRAP

8 Lateral bar hop over burpees

7 Cleans

6 Front rack lunges

5 Shoulder to overhead

Level 1: 65/45

Level 2: 95/55 RX

Level 3: 135/95 RX+

Masters weights vary slightly ask*

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