8
Jan
Saturday
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
20 Jumping Jacks
10 Tuck Jumps
10 KB Deadlifts
5/5 Single Arm KB Press
5 Russian KB Swings
Workout
Metcon (No Measure)
For Quality:
400m Single KB Overhead Carry
400m Single KB Suitcase Carry
400m Single KB Front Rack Carry
Rx: 53/35
Scaled: 35/26
Metcon (AMRAP – Rounds and Reps)
26min AMRAP*
10 Burpee-Over-Bar
20 Overhead KB Lunges
10 Strict Press
20 Front Rack KB Lunges
10 Front Squats
20 Suitcase KB Lunges
*Every 2 minutes, starting at 0…
1 Set of Max Double Unders
Rx: KB (53/35), Barbell (95/65)
Scaled: KB (35/26), Barbell (65/45)
Scoring:
Rounds = Rounds of AMRAP
Reps = Reps of AMRAP + Double Unders