4
Mar
03/05/2021
Templum North – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Jog
10 Banded Goodmornings
10 Banded Pull-a parts
10 Banded pass throughs
Lat stretch L/R
Then….
Left Side
5 DB Deadlifts
5 DB Shrugs
5 High Pulls
5 Hang Snatches
Right Side
5 DB Deadlifts
5 DB Shrugs
5 High Pulls
5 Hang Snatches
Metcon
Make It Quick (Time)
For Time (8′ Time Cap):
21 – 15 – 9
• DB Snatch 50/35
• Burpee Over The DB
Alternating DB Snatch
Metcon
Stephen Harrell (AMRAP – Reps)
7 Rounds for Time
5 Overhead Squats (95/65 lb)
Max Thrusters (95/65 lb)
2 minute Rest
Your score will be the total number of thrusters completed in the 7 rounds. Each round of thrusters must be performed unbroken, once the athlete sets the bar down that round has ended.