9
Jan
Open Prep 1/10/17
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
15 AbMat Situps
15 Empty Bar Thrusters
15/10 Cal Row/Bike
Weightlifting
6min Front Squat Endurance (AMRAP – Reps)
Find your front squat endurance score
3 sets of max reps at 55% of 1RM (from rack)
Set1= 3 points/rep
Set2= 2points/rep
Set3= 1point/rep
*don’t score reps! Score total points*
Metcon
17.2 Open Prep (Time)
2 rounds for time:
Row 30/20 Cals
25 Wall balls
15 HSPU
Then…
7mins to find 1RM Clean & Jerk
*log weight in notes*
Extra Credit
Pulling Practice (No Measure)
Muscle-up/CTB/Pull-up/Ring Row Practice:
Complete 4 rounds: 60 On 60 Off