9/24/2015

CrossFit

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Templum Speed Walking Championship Relay Race (No Measure)

Overhead Squat (3×5 @60% 1RM)

Back Squat (3×5+ @60% of 1RM)

Focus on going all out with your reps on the last set. Hit failure!

Front Rack Lunge (3×10 (increase weight each set))

Perform with barbell and increase weight each set

Pistol squats (modify height if necessary) (3 sets of max reps. Score best set unbroken)

These will be done with a box and kettlebell

Metcon (Time)

For time:

100 Situps

100 Back Ext

100 Double unders

2min plank hold