Templum North – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS (5:00 CAP)
10 Barbell Upright Rows
5 Back Rack Good Mornings
10 Alt. Behind the Neck Elbow Punches
5 Barbell Back Squat Jumps
Technique
Warm-up (No Measure)
10 Minutes
3 Rounds
5 Dip shrugs
5 High Pulls
5 Cleans
Newer Athletes we will Work Technique before we start the WOD.
Athletes that know cleans run through barbell warm-up and get ready for the WOD.
Metcon
Metcon (Time)
1. 5 ROUNDS FOR TIME
400m Run
12 Hang Power Cleans (155/105)|(115/75)
75 Double Unders
(Score is Time)
Immediately into…
Metcon
Metcon (Weight)
2. ON A 7:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Hang Power Clean
(Score is Weight)
KG BB: (70/55)|(50/35)
