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9/27/2017

26
Sep

9/27/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

12 DB Thrusters

6 DB Manmakers

Weightlifting

Back Squat (4×4 @ 90%)

Or Bench Press

Bench Press (4×4 @ 85%)

Metcon

Metcon (Time)

3 rounds for time:

10 Deadlifts 275/185

2 Legless Rope Climbs

20 GHD Situps

Scale:

4 Seated Rope climbs; 10 strict pullups; 10 Horizontal ring rows (use band if needed)

30 AbMat Situps

70% Deadlift max

Gymnastic or Strength Accessory Work

Metcon (Time)

For Time:

50 ft. HS walk x 6 sets
Practice skill if you dont have HS walks

Jackie Max (AMRAP – Reps)

7min AMRAP

500 meter row 1 rep+ 10 meters

25 Thrusters

15 Pull-ups

Level 1: Ring Row; 35/15#

Level 2: Pullups; 45/35#

Level 3: CTB; 45/35#

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