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CrossFit Templum – CrossFit

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Split Jerk Warmup (No Measure)

PVC shoulder mobility then…

*with weighted bar*

3 rounds of:

5 in split back rack presses

5 in split front rack presses

5 to split front rack jerks

Split Jerk (5×5 @ 70% 1RM)

*work speed under the bar and wide even split*

Metcon (AMRAP – Rounds)

21min EMOM (one ex. per min)

1st min: 150 meter row

2nd min: 15 HR Push-ups

3rd min: 200 meter run

*keep repeating the cycle)

Level 1: pushups off knees

Level 2: RX

Level 3: RX+ 25/15lb pushups (plate on back)

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