27
Dec
12/28/2020
Templum North – CrossFit
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.