Saturday

CrossFit Templum, Templum North – CrossFit

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Coach Oz

Warm-up

Warm-up (No Measure)

400m run (or 2:00 Cardio alternative)

Into…

(1:30min) 2 rounds of – with PVC:

10 pass through

10 strict press

10 high pull

into …

(2min) 2 Rounds of:

10 kang squats

10 push ups

10 Samson Lunges

into…

(3min) 2 Round of – with empty barbel

10 kang squats

10 elbow rotations

10 strict press

Workout

Metcon (Time)

“ELIZABETH MEETS GRACE”

Elizabeth

21-15-9

Squat Clean (135/95)

Ring Dips

** 10min time cap – scale accordingly if/as needed

— REST 3min

Grace

30 Clean & Jerk (135/95)

** 10min time cap – scale accordingly if/as needed

** Start with either workouts

** 3min rest mandatory once first workout is complete