3/19/2018

CrossFit Templum – CrossFit

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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