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9/29/0216

28
Sep

9/29/0216

CrossFit Templum – CrossFit

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5lbs of Fat vs. 5lbs of Muscle

Warm-up

Warm-up (No Measure)

Smash Triceps and Lats

Then…

7min row or bike start slow and build to fast :60 finish

Weightlifting

Pause Low Hang Squat Clean and Jerk (Find 1 RM)

Pause just below the knee

Metcon

5k Run (Time)

Max Effort 5k Run

Gymnastic or Strength Accessory Work

GHD Situps (Max reps in 60 sec)

GHD Hip extentions

Max reps in 60 sec.

Extra Credit

Lurong Hang With’ Em (Time)

16min Time Cap:

For Time:

10-9-8-7-6-5-4-3-2-1

Hang Squat Clean Thruster 75/55

Bar Facing Burpees

Level 1: 45/35

Level 2: RX 75/55

Level 3: RX+ 95/65

*Masters: Same load

*Masters+: Level 3 75/55

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