01/18/2021

Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

10 Minute Running Clock

132 ft Shuttle run (indoor)

33 ft 3 Air Squats Broad Jump

33 ft Duck Walk

33 ft Lunge Twist

33 ft Cossacks Lunge

Then start again

Strength

Back Squat (1×5 3×5)

Working Sets

1×5 @95% of 5 RM

3×5 @ 85-90% of 5 RM

Metcon

Nick (Time)

12 Rounds For Time:

10 Dumbbell Hang Squat Cleans (2×45/35 lb)

6 Handstand Push-Ups on Dumbbells
Scale:

Same weight Hang Squat Cleans

12 Pushp-ups on Dumbells