Open Prep 1/10/17

CrossFit Templum – CrossFit

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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