Templum North – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
1 Minute Bike/Row
10 DB RDL’s
6/6 DB Single arm DB Overhead Squats
20 V-Ups
Strength
Power Snatch (1×1)
Metcon
What are we even doing!? (AMRAP – Rounds and Reps)
Every 4 Minutes for 5 Rounds
200 Meter Run
12 Burpees to 6″ Target
10 Snatches RX+135/95
RX is Snatches 115/75
Scoring is Rounds plus reps. If unable to complete the round then whatever reps completed in that round count towards reps only.
Consider scaling if unable to complete round.
Metcon Option 2
On the bright side…. (AMRAP – Rounds and Reps)
Every 4 Minutes for 5 Rounds
200 Meter Run
8 Burpees
8 Snatches 95/65
Scale
200 Meter Row
12 Up Downs
12 DB Snatch 50/35
Extra Credit
Metcon (No Measure)
3 Sets
30 Russian Twists
10-15 Toes To Rings
