12/28/2020

Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minute Bike/Row

Lateral Banded walks

Bergeron Barbell Warmup2 (No Measure)

2 Rounds

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Strength

1×8: Back Squat (1×8 3×8)

1×8 @80% of your 5 RM

3×8 @70-75% of your 5 RM

Metcon

Get It Done (Time)

Two Parts for Time

7 Rounds of:

20 Back Squats (95/65 lb)

4 Chest-to-Bar Pull-Ups

10 minutes Rest

Then, 3 Rounds of:

9 Burpees to Target (6 in above standing reach)

6 Box Jumps (30/24
With a running clock start the first couplet of back squats and chest-to-bar pull-ups. Rest 10 minutes with the clock still running. Then start the second couplet 10 minutes after you finished the first. Back squats are from the ground.