4
Oct
Monday
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Jumping Jacks
10 Scap Pull-Ups
5/5 Moose Antlers
5 Jump Squats
5 BB Front Squat (21X1)
Strength
Thruster (Build to a Heavy 3-Rep )
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster*
*Bar must move continuously for all 3 reps
(Score is Weight)
Workout
If you have a sub 5 min Fran you have the option to try Friendly Fran 😉
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Friendly Fran (Time)
3 rounds:
21 thrusters
21 chest-to-bar pull-ups
W 85 lb. M 115 lb.
