MetCon Monday 1/16/2017

CrossFit Templum – CrossFit

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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