17
Jan
Monday
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
400 meter run
Into…
2 ROUNDS
10 Med Ball Thrusters
10 Empty bar Deadlifts
10 Muscle Cleans
Into…
2 ROUNDS
10 KB Russian Swings
10 Scap Pullups
5 Tight Kip Swings
Workout
MLK WOD (Time)
“MLK Day WOD”
63 Cleans 95/65# – “I have a dream”
speech delivered
64 Wall Balls 20/14# – 1964 Civil Act Rights Act
was passed
64 Pull-ups – 1964 Nobel Peace Prize
Price was won
65 Kettlebell Swings 53/35# – 1965 Voting Rights
68 Front Squats 95/65# – 1968 Assassinated
Level 1: 65/45, Ring Rows
Level 2 RX
Level 3 RX+ 115/75
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY*
:30 Hollow Body Flutter Kicks
:30 Superman Hold
12/12 Slow Single DB Supported Row (Athlete Choice)
*No Rest b/t Flutter Kicks and Superman Hold.
-Rest 1:30 b/t Sets-
(No Measure)
