9
Jan
Sunday
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Narrow Stance Squats
5 Push-Up to Pike
10 Squat Jumps
5/5 Single Leg V-Ups
Immediately into…
AMRAP x 5 MINUTES
10 Alt. Curtsey Squats
5 Push Press
10 Front Squats
5 Hanging Knee or Leg Raises
Workout
Metcon (AMRAP – Reps)
5 SETS ON 3:00 RUNNING CLOCK
12 Alt Pistols or 24 Air Squats
12 Knees to Elbow
12 Power Cleans (95/65)|(65/45)
Max Thrusters in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Reps)
KG BB: (45/30)|(30/20)
Metcon (AMRAP – Reps)
⭐ OPEN 18.1 ⭐
AMRAP in 20 minutes
◽ 8 Toes-to-Bars
◽ 10 Dumbbell Hang Clean-and-Jerks (50/35 lb)
◽ 14/12 calorie Row
Metcon (AMRAP – Reps)
⭐ OPEN 11.2 ⭐
AMRAP in 15 minutes
◽ 9 Deadlifts (155/100 lb)
◽ 12 Push-Ups
◽ 15 Box Jumps (24/20 in)