6
Oct
Templum North 7th
Templum North – CrossFit
Warm-up
Warm-up (No Measure)
200 meter run
2x’s
5 Barbell Good mornings
5 Elbow Rotations
5 Stric Press
5 Front Squats
Then…
2x’s
5 Dip Shrugs
5 High pulls
5 Drop cleans
Metcon
Metcon (Weight)
7 Minute EMOM
3 Power Cleans
Emphasis on two speeds, barbell path and quick drop.
Build up in weight unless for breaks down then scale back.
Metcon
Metcon (Calories)
“PAINKILLER” (Calories)
5 SETS
ON A 2:00 RUNNING CLOCK…
8 Power Cleans RX(115/75) scale (75/55)
8 Toes to Bar
Max Cal Bike/Row in Remaining Time
-Rest 1:00 b/t Sets-
(Score is Calories)