Open Prep 1/12/2017

CrossFit Templum – CrossFit

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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