21
Sep
9/22/2017
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
400 meter run
:30 Goblet Squat Hold
Weightlifting
Back Squat (3×3 @ 92.5%)
Metcon
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
6 Squat Snatch 115/75
12 Box Jump Overs 24/20″
20/15 Cal Row
Gymnastic or Strength Accessory Work
Romanian Deadlift (from rack) (12-12-12-12-12)
*start with bar at the top (basically in the power position)
*keep slight bend in knees throughout movement
*goal is to work the stretch reflex of the movement
*Do not loose lumbar extension
Metcon (Time)
For Time:
15 sets of 7 unbroken pushups
Rest as needed