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08/28/2020

27
Aug

08/28/2020

Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

10 Min Cap:

3 Minutes Bike/Row

10 Squats and press out with Bumper plate

30 second hold lean L/R over ankles and press knee out.

5 BB Goodmornings

5 Elbow rotations

5 strict press

5 RDL’s

5 Front Squats

Strength

Metcon (Weight)

10 Minute running cock

Front Squat max reps

Min 1- 95/65

Min 2- Rest

Min 3- 135/95

Min 4- Rest

Min 5- 185/125

Min 6- Rest

Min 7-225/155

Min 8- Rest

Min 9- 255/175

Min 10- Rest
Score is total weight moved. Total reps x’s weight.

Metcon

Hell Fire (Time)

Cash-In:

200m Run

Then perform 5 rounds for time:

6 Snatches (95/75 lb)

12 calorie Row

6 Alternating Single-Arm Dumbbell Devil Presses (65/50 lb)

Cash-Out:

200m Run
***Men*** 65 or heavier will be considered RX for the DB’s

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