09/03/2020

Templum North – CrossFit

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Warm-up

Agility and Dynamic Drills (No Measure)

Metcon

Metcon (AMRAP – Reps)

3 rounds for total reps

First 2 minutes

Max weighted box step-ups 50/35

Min 3 box rows right arm 50/35

Min 4 box rows left arm 50/35

Min 5 Max pullups

Metcon

Metcon (AMRAP – Reps)

1 Minute Max reps hex bar deadlift

255/175 scaled

315/220 rx

365/255 rx+

Metcon

Metcon (Time)

3 rounds for time

5 sandbag to shoulder 150/100#

100m farmers carry 200/140#

1 min rest between rounds

Metcon

1000m Row (Time)

Max Effort 1000m Row