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2/16/2018 Open Prep Week 6


2/16/2018 Open Prep Week 6

CrossFit Templum – CrossFit

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Warm-up (No Measure)

3 rounds:

8 reps of TWYL Drills Band or plates

:15 sec dead bar hang or kipping

:15-30 sec Coaches choice of shoulder/thoracic mobility


Weighted Pull-ups (Find a 1 rep Max)

Use dumbell/kettlebell/vest to add weight and perform a strict pull-up
work on strict strength if you can do a strict or weighted pullup


Metcon (AMRAP – Reps)

12min AMRAP

10 Power Cleans 135/95

10 Wall Balls 20/14

Extra Credit

Muscle-ups (Max unbroken set)

Rings only. If ya want to do bar add activity on your performance

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