CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
AMRAP 5:
10 alternating Cossack squats
5 push-up to down dogs
10 alternating jumping lunges
5 single-arm ring rows/arm
Strength
Thruster (Build to a heavy 2 rep from the rack)
Specific Warm-up
Warm-up (No Measure)
Rope Climb Practice and Progression
Metcon
Tommy V (Time)
21 Thrusters, 115#
12 Rope Climbs, 15′
15 Thrusters, 115#
9 Rope Climbs, 15′
9 Thrusters, 115#
6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
Intermediate: 6,4,3 Rope climbes & 65?95#
Beginner: 6,4,3 Pull-to-stands & 55/75#
Scalling options: 2 Pull-ups+1 Knees to elbow = 1 rope climb
3x bent over barbell row per rope climb
