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CrossFit Templum – CrossFit

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Bike and Row Game (No Measure)

Athletes will start by completing 3 burpees and bike or row 6 calories. When they get off the bike or rower, they will throw a light ball at a wall ball target from about 10 feet away. If they miss the target, they have to complete a 100 meter run penalty lap before getting back on the rower.
Total Cals wins

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats


Deadlift (Build to a heavy triple)

Movement Prep and Coaching

Warm-up (No Measure)

Push Press: Knees Away and Back

3 Dips

3 Drives

3 Push Press

Build to workout weight

Nose Bleed (AMRAP – Rounds and Reps)

15min AMRAP

27/21 Calorie Row or Bike

21 Deadlifts (135/95)

15 Burpees

9 Push Press (135/95)
Deadlifts should be super light and Push Press heavy

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