Monday
CrossFit Templum, Templum North – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Alt. Shoulder Taps
10 Alt. Groiners
10 Scap Pull-Ups
Into..
3 ROUNDS
5 Up-Downs
5 Push-Up to Down Dog
5 Kip Swings
Into..
2 ROUNDS w/ empty bar
8 RDLs
8 Hang Muscle Cleans
8 Alt. Elbow Punches
8 Hang Power Cleans
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up
Workout
“UPPERCUT” (AMRAP – Rounds and Reps)
ON A 12:00 RUNNING CLOCK…
20 Ring Muscle-Ups RX+
20 Shoulder Height Ring Transitions or 25 burpee pull-ups RX
Scale back to CTB Pull-up, Pull-ups, or False Grip Ring Rows
Then in the remaining time…
2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar
into…
2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar
into…
AMRAP in remaining time of…
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar
*New Benchmark*
*Weights are RX and Scaled options* RX+ same weight as RX
