27
Oct
North 27th
Templum North – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30 Second Row/Bike
5 BB Goodmornings
5 Elbow Rotations
5 Dip Shrugs
5 High pulls
5 cleans
Each round increase pace on row/bike
Easy, Medium, Fast
Strength
Deadlift Rack Pulls (Templum North) (From the Rig)
Rack pulls from the knees
1 @ 80%
1 @ 85%
1@ 95%
1@100%
1@100 Plus
Metcon
Clean Sweep (3 Rounds for reps)
3 Rounds For Cals and Reps
Round 1
2 Minute Row Cals
2 Minute Power Clean 135/115
Round 2
2 Minute Row Cals
2 Minute Hang Cleans 135/115
Round 3
2 Minute Row Cals
2 Minute Hang Squat Clean 135/115
Score Cals plus reps. Note in comments Cals & reps per round.