11
Jan
Open Prep 1/12/2017
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
4 rounds:
100 meter run
5 Hang Muscle Snatch (light weight)
5 Snatch Balance (light weight)
Metcon
17.4 Open Prep (Time)
For Time:
10 Power Snatch 95/65
800 meter run
15 Power Snatch 95/65
800 meter run
20 Power Snatch 95/65
Immediatly following MetCon:
12mins to find 5RM Hang Squat Snatch
Hang Snatch (Find 5RM)
Extra Credit
Interval Muscle Up and Double unders (Time)
5 Rounds:
50 double unders
5 Bar Muscle ups
Rest :60 Sec