05/06/2020

Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

10 Alt Cossack Squats

10 Step-ups or 10 lunges

10 Shoulder taps

:10 hollow body hold

Into…

2 Rounds

10 Air Squats

10 Box Jumps or 10 Lunges

2 Wall Walks

10 Db Bent Over Row

Strength

Deficit Deadlift (5×3)

Use 35 or 45lb plates
Working at about 80% of 1RM.

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

5 Box Jumps (30/24)

9 strict Pull-ups

12 HSPU or seated DB Stric Press

3 Deadlifts (AHAP)

*Box Jumps go up by 10 each rounds (5-15-25-35)

(Score is Time)