Templum North – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run/Row
20 Arm Haulers
15 PVC Pass through
10 Lu presses
5 Push-up down dogs
1 Minute L/R Lat Stretch
Strength
Bench Press Blow Out (AMRAP – Reps)
4 Rounds for max reps
1 Minute on
1 Minute off
RX+ 135, 155, 185, 225
75,95, 115, 135
RX 95, 115, 135, 155
55,65,75,85
Scaled
95 All rounds
55 All rounds
Strength Option #2
Shoulder to Overhead Blowout (AMRAP – Reps)
4 Rounds for reps
1 Minute on
1 Minute off
Rx+ 135, 155, 185, 225
75, 95, 115, 135
RX 95, 115 , 135, 155
55, 65, 75, 85
Scaled
95 All sets
55 All sets
The Rush (Time)
5 Rounds for time
5 Hang Cleans 155/105
10 Box Jumps 24/20
50 Double Unders
