3/19/2018
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
100 meter run
20 yd bear crawl
10 deadlifts (increasing weight)
Speed
Metcon (AMRAP – Rounds)
200 meter run EOMOM for 10mins
(Gradually increase speed each set)
If your 200meter run takes longer that 60sec then scale to 100meter run
Just score rounds completed
Metcon
Crossfit Games Open 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
Metcon (AMRAP – Rounds and Reps)
9mins of Cindy
5 Pullups
10 Pushups
15 Air squats
*if you have already done 18.4 complete 9mins of Cindy