CrossFit Templum – CrossFit
Warm-up (No Measure)
3 Steady rounds of:
10 Snatch Grip Deadlifts 95/65
15 AbMat Situps
20 Cal Row
Pause Power Position Snatch (Find 1RM)
Working on technique not weight. Don’t>>>>
*jam bar in the hip
9 Deadlifts 225/155
12 Bar Facing Burpees
200 meter run
Gymnastic or Strength Accessory Work
Choose one of the following.
Dead Hang from pull-up bar
Max hold; score time in seconds
Death by strict pull-ups (AMRAP – Rounds and Reps)
Complete 1 strict pull-up EMOM, increasing 1 rep each round.
6 rounds :30 on :60 off
Max Calories on Air Assault Bike
Score total Cals.