CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
1 set:
20 mountain climbers
10 staggered-stance good mornings/leg
5 single-arm ring rows/arm
1 set:
20 sit-ups (legs straight)
10 good morning + jumps
5 scap pull-ups
1 set:
20 push-ups
10 burpees
5 strict pull-ups or ring rows
Strength
Metcon (Weight)
EMOM 7:
1 banded deadlift
– Rest with the remaining time in the minute.
*Score best lift*
Metcon
Bar Muscle up Progressions
Metcon (Time)
For time:
12-9-6:
Deadlifts (205/315 lb)
Bar muscle-ups
Intermediate:
Deadlifts (145/205 lb)
Chest-to-bar pull-ups + push-ups
Beginner:
Deadlifts (75/115 lb)
Ring rows + push-ups
