15
Jan
MetCon Monday 1/16/2017
CrossFit Templum – CrossFit
Warm-up
Either of those!!!
Warm-up (No Measure)
4min AMRAP
100 meter run
10 barbell strict press
Metcon
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
50ft OH Walking Lunge 45/25 (plate)
10 Ring Dips
50 Double unders
Metcon (3 Rounds for reps)
3 rounds:
AMRAP 3mins
12 T2B
12 Thrusters 95/65
Rest: 2mins after each round
Extra Credit
Metcon (Time)
10 Rounds:
300 meter row
Rest :60 sec