10
Jan
Open Prep 1/11/2017
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
3 steady rounds of:
30 Double unders
10 Pull-ups or Strong Kips
10 Hang Muscle Cleans
Weightlifting
Power Clean (Find 5RM (Touch n Go))
17.3 Open Prep (Time)
4 Rounds For Time:
15 Deadlifts
15 CTB Pull-ups
Rest: 2mins
*Deadlift weight*
185/125; 225/155; 275/185; 315/205
Extra Credit
Assault Bike 100/75 Cal (Time)
For Time:
Assault Bike 100/75 Cals
Double Under Practice: (No Measure)
Complete 4 Rounds of:
60 sec ON and 60 sec OFF at your skill level
*RX Double unders AMRAP
*Alt. Double unders with single unders
*Alt. 3 single unders with 2 double unders
*Alt. 5 single unders with 1 double under
*Alt. 3 single unders with 1 floating single under
*Single unders AMRAP