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3/19/2019

18
Mar

3/19/2019

CrossFit Templum – CrossFit

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Overview

* Teams of 2, but athletes don’t have to be using the same dumbbell weight

* Switch after full rounds, score is total time

* Switch off following last meter on the row

* With rest build it, rounds are meant to be completely quickly

* Expecting rounds to take around 3-4 minutes

* If needed sub out 28/25 Cal bike or 400 meter run

Warm-up

Warm-up (No Measure)

AMRAP 10:

10 Box Step-ups

10 Air Squats

100 Meters of “Rowling”

*Goal is to land exactly on 100 meters. Any number away from 100, above or below, is their score (97 or 103 = Score of 3). Complete jumping air squat as penalty before other partner can begin their round. Switch after completing full rounds.

Metcon

Prep: Box Jump and DB Fronts Squats

Metcon (Time)

Teams of 2:

6 Rounds:

12 Box Jumps (24/20)

21 Dumbbell Front Squats (50’s/35’s)

500 Meter Row

RX+ Box Jump (30/24)

*3 Rounds Each, Switching After Complete Rounds*

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